남(m)/46/171cm/94kg/230501/
Complete as many rounds as possible in 10 minutes of:
5 power snatches
5 box jumps
♀ 105-lb. snatch, 30-in. box
♂ 155-lb. snatch, 36-in. box=>47.5kg
Post rounds completed to comments./
1라운드+ 파워스내치 5회(두번째와드, 무게줄임)/
월요일 아침 두번째와드

CFWUx2 10*45dl burgener 10*95dl+1snatch*2 106*2 117*2
2r +5
Finish round 3 after buzzer
120.5 snatch
31.5 bj

8 Rds RX

M/39/5’9”/195#

6R @50kg and 29"

scaled to 105# & 30"
10 + 2 reps

5 rounds plus 9 reps
135 lbs. and 31”

105#. 4 rounds + 1 snatch

125#
jump onto bench
5 rounds + 1 snatch

7 rounds plus 2 Power snatches (115lbs)
(36” box)

Felt like the perfect weight. Got smoother after a few rounds. Not much warmup other than build-up/practice. Would’ve been hard to go unbroken but doable. Chose to pace myself with singles.  Sped up for the last 2 1/2 minutes. 

181/41/69”

5 rounds , 76 cm

4 Rds plus 1 rep Rx’d

Rx.
10R

이런종류의 WOD가 좋더라~

95 lbs
box step ups 
9 rounds 

M/34/6’/175#

5+1 Rx

24" box and 85 lbs
6 rds + 3 snatches 

scaled to 115# SN and probably 20" BJ (only box avail): 6 rds + 2 SN in 7th

Complete as many rounds as possible in 10 minutes of:
5 power snatches
5 box jumps
scaled - ♂ 135-lb. snatch, 32-in. box 30” box w 25# bumper plate 
7+2

4 rounds + 8 reps Rx

box+some 2x2’ Rubber tiles stacked on top was around 35” tall

M/27/195/6’1”

4 rounds

Couldn't quite get 155, had to change to 135 after two attempts at the beginning

36” box jumps felt good

hope to go 5 rounds next time

Scaled to 95# hang power snatch (no dropped reps) & 31" BJ - 5 rds + 2 HPCs

M/40/208#

135# bar
7’ broad jumps

5+3

first BB snatches in months. 135 felt heavier than I remember!

no box, so subbed 36” box jumps with 7’ broad jumps.

8rounds

#95lbs/30"Box

M/33/94kg/33y

dont have bumper plates at home so had to do weights I could control and now drop. 

65#
bench jumps

8 rds + 5 PS and 2 box jumps

finished with some heavy RDL

On the road so had to scale/sub: 16 snatch 50-lb DB, 10 burpees
5 rounds complete at altitude
m/52/5'11"/200#	

Subbed 
5 dumbbell 60# snatch right
5 box jumps
5 dumbbell 60# snatch left
5 box jumps
seven rounds +

Scaled to 45-45-50-55-55-55-55# snatches
24” box jumps
7 rds +3

Scaled for the knee.
5 Power Snatches 85#s
5 Air Squats X4 (in the rain) Had to go slow to make sure my hands didn’t slip! 

Home scale:

DB snatch, 50 lbs, 10 reps (5 each arm)
Jump squats (knees to chest)

8 rounds

3 rounds + 4 reps

7 rds + 4 (115#)

6 rounds

Z bar with 20lb  &  imaginary box

Connor M/38
Scaled 95# / 30”
7 rounds

Sheri F/37
Scaled 65# / 24”
5 rounds

Scaled to 75# and 24" box jumps
9 rounds even
Then 5-5-5-5-5-5 shoulder press
65-35# DBs-75-35s-80-35s

RX: 5rds +5
 
Note: should have warmed up more. Took a a couple rounds to get in a groove. 

*will re-attack at later date expect 6 1/2-7 1/2 rds

135
30’box
5 rounds + 2 p snatches. 

6 rounds w/ 135 lbs. & stair jumps to fourth step.

M/39/111kg
Power snatch 70kg
Box jump 30 in

6 rounds +2 snatches

10+1 65# 24" o/w as rxed

10 amrap

155lbs snatches and 32 in box, as high as I could get it. 

5+1

35/195/5’9/M

Women’s Rx

7rds + 3 

M/24/5'8"/160lb

9+4 - Sc (95-lb. snatches)

Scaled to 115# ps
tuck jumps (no box/stable platform)
7rds
M/42/190

M/34/6’/220
AMRAP 10
5 power snatch 95#
5 box jumps 36in

Scaled to 115lb power snatch
~ 85% 1rm
7 rounds + 5 ps

13+4 s

35# 20”
f/5’5/140/23
CrossFit AFK

As rx’d, 4 rounds.

If I’m being honest here, many of the snatches were probably a no-rep in competition.  They all got overhead, but not sure I stood them all up properly…155# snatches are rough these days!  Box jumps went surprisingly well, although that is not a trivial height for me either.  Snatches were definitely the limiting factor.

47m/5'10"/185

7 rounds. 
Scaled to 115 lb and 32 in. 

First I did my powerlifting workout:
Squat & bench superset:
Squat 5x80-3x90-2x100kg
Bench 5x65-3x75-3x85kg
Deadlift 5x115-3x125-3x135kg

Then this WOD scaled to 40kg snatches
5rounds+6
43/1.78m/75kg

33 y/o female
CrossFit 1.5ish years
Haven't been able to snatch with a BB in a while

Used 65lbs & 30in box

7rds + 5reps

Can't wait to get my snatch back up to a heavier weight and do this one again!

Scaled to 115#\30” box

7 rds + 2 reps

5 rd + 6
50# single arm dB power snatch (5 ea side)
10 bench jumps

2 rounds + 2 power cleans. Rx

Just back from 2 weeks at the cottage 

Laddie's Rx

6 rounds plus two power snatches

Good one!

Scaled to 65#, 24”

8 Rds + 2 snatches

4R+2 
Snatches 50kg
Box Jumps Rx

10 minutes
5 power snatch 85#
5 box jump 24"
10 rounds

Jackie
35#
20" step ups
11+8

90lbs snatches
4-stair jumps

DNF

I attempted 95lbs but after 2 rounds of the "starfish" I stopped, reset the clock, and started over at 90lbs. Everything was smooth (with HEAVY breathing!) until the 5th round when I got the exact same twinge/tweak/cramp/whatever-it-is in my latissimus dorsi that I got a couple of weeks ago doing the front squats + box jumps workout. I'm going to pull back on bar work until this is figured out. Is it the combination of the weight and the big jumping motion?

Scaled to:
9 2x45# DB power snatch
10 bench step ups

9 + 5 power snatch

5+1
115 lbs  P.S.
30 in box

Scaled to:
75lb power snatch
30” box jump

11 rounds + 5 power snatch 

115-lb. snatch, 30-in. box
6 rounds

Good 

Sc to 105#, 32" box
5 + 5/2

M/48/86
115#,30"
5r+4

RX
4ROUNDS+3REPS

WOD ANALYSIS

Coaching notes:

Modality: This exercise is a couplet modality WOD that combines a heavy complex weightlifting movement with a plyometric movement from gymnastic modality.

Purpose: This training is focused on the strength, muscular endurance and explosive power of the lower body. The snatch is a high skill movement so athletes can improve their strength. Moreover, jumping in box jumps challenges the explosive power and improves it. 
Furthermore, this WOD is fire the shoulder and core muscles. Shoulder muscles are challenged by snatch as a main role. Both elements are core-to-extremity movements. Athletes need explosive hip power to perform maximum amount of these movements with little energy expended.

The reason for choosing and combining these 2 moves: Strength training and plyometric training may affect different aspects of power-related skills. Consequently, it has been suggested that combining heavy strength training and plyometric training improves power and power-related skills to a greater extent than any of the 2 training modalities alone. In most studies in this field, data support the hypothesis that combining heavy strength training and plyometric exercises is superior to only training one of the training modalities. The reason for this could be that these 2 training modes enhance 2 important qualities for high power production: maximal force and rapid force development.

Scaling method: If the suggested weight is more than 85 percent of an athlete’s one repetition maximum, the trainers are advised to scale it. 

Scoring (round numbers): Athletes must do at least 9 rounds of this WOD. Advanced athletes can do at least 10 rounds.

Running a class: Trainers have 48 min for set other parts. So he/ she can set the other parts according to purpose of the training and level of physical fitness of athletes.

Physiology (GPP): Strength and muscular endurance play the major role in this WOD. Furthermore, cardiorespiratory endurance, mobility, balance and coordination are challenged.

Physiology (energy pathway): The aerobic system is the dominant energy pathway in this WOD.

Anatomy:
Snatch: Trapezius (upper fibers), Anterior & middle & posterior deltoid, Triceps, Gluteus maximus, Quadriceps.
Jump: Gluteus maximus, Quadriceps, Gastrocnemius.
_______________________

Running a 60 min class:
Whiteboard: ≈ 3 min
General warm-up: ≈ 5 min
Specific warm-up for snatch ≈ 7 min
Specific warm-up for box jump ≈ 5 min
WOD: = 12 min
Cool-down: ≈ 10 min

Additional time: It remains ≈ 18 minutes that can be divided in specific warm-up or cool-down.

You can see other analysis in my instagram page.
Train hard and challenge your body. Enjoy it ;)
GOOD LUCK

174CM/75KG/29AGE.
RX:6R+3.
https://youtu.be/lYf7M9HZITU

Globo/Home Scale: If you are using iron plates do heavy but controllable hang power snatches.  Dumbbell sub use 50/70lb dumbbells and 10 reps per round, or use 2 dumbbells and do 5  "devils press", a burpee into a double dumbell power snatch.   For box jumps do something difficult; if box jumps are not feasible do either knee jumps to a low stable object (bumper plates, a curb, or step), or body length broad jumps.  Bodyweight sub knee jumps to a stable object, and body length broad jumps.   Scaling:  75% 1rm power snatch and box jump.  Should be difficult and heavy. 

🇰🇷 M/46/93kg 
CFHIM - MAKING PEOPLE BETTER
4R + 6 

Family WOD
AMRAP 10 
5 ring-rows
5 push- ups
5 box step-ups (20")
☆이쁜MJ 7R + 6 ☆예쁜MJ 8R

Champions Club Scaling Notes

RANT
Nothing to rant about.

WHAT ABOUT THE MOVEMENTS
Power snatch - jumping, upright torso demand, change of shape, not full ROM, overhead, external load
Box jump - jumping, more ROM, accuracy component, not using elasticity

WHAT ABOUT THE FORMAT
Short time domain and short amount of reps means this is meant to be really intense. Unbroken on the movements for at least half of the workout, 2-rounds-a-minute-type-thing

TECHNIQUE SCALE
AMRAP in 20 minutes of:
10 hang power snatch
10 box jumps

CONSISTENCY SCALE
5 rounds of:
1:00 power snatch
1:00 box jump

INTENSITY SCALE
Do 4 rounds as fast as you can, rest double whatever that took, then repeat for maybe 4 or 5 times

MY STUFF
Same rep scheme, dropped to 115 on snatches after I looked like a starfish on my first round, didn't keep track of score.

GENERAL FEAR LEVEL: 7