CFWUx2 10*45dl*2 burgener 10*95+1sn*2 106sn
17:29
117 lbs

scaled To 
55kg snatch 
28 inch box jumps 
4:33 

modified, 18-12-6 KB Swings, 2pood.  9-6-3 Burpee jump clear over the bench.
3:50

5:24 (or was it :34?!) anyway, a PR with 140lbs./30”. 5lbs heavier and almost 2 minutes faster! Ate it pretty good on bbjo round 1. A little shin bruise but not sure if that as from hitting the box or landing on my barbell. This hasn’t happened in a very long time but at least I have become a ninja when it comes to falling gracefully. 

For warmup worked up to a squat sn. Plus p. Sn. At 135 L, then practiced several types of bbjo. For the WOD I stepped down instead of “sprawling”, and stepped back up. Low squat diagonal land and spin on box. 


181/43/176cm

9-6-3
Clean and Jerk, 155 lb
Burpee + 2 alternating jump lunges

8:47

Completed 6.15.2021.  First ever snatch workout.  Scaled WAY down:
Hang snatch: 105 lbs
Burpee jump-over: 24" (aerobics step on top of bench)

6:22

115# SN: 4:29

7:20 with 135lbs and o-lifting straps and gloves because my hands are too dry and cracked for either exercise. Would’ve been about 30-40 seconds faster if I wasn’t fiddling with wraps so much but still felt the legs fatiguing. Fun one. 

42/69”/177lbs. 

Scaled to 115lbs:

6:40

42 / 6’0 / 195

135 lbs 
30”

6:37

snatches at 135#
9:55

Intermediary option: 5’02”
9-6-3
Snatches 70kg
BBJO 75cm

M/35/6'/175#

4:20 (135-lb., 30" box)
Re-tested 5/26/21: 6:16 at 155 lb.

5:20 as rx

105 lbs. 
30” box
7:14 
Should’ve gone with 100 or 95 lbs. 

it was drizzling out and my ceiling’s too low for snatches, so subbed with cleans:

Power cleans 165#
Burpee bench overs 24” (completely clearing the bench)

4:40

customized

18-12-6: single arm #60 power snatch (alternating every 3)
9-6-3: burpee box jump over

5m30s

lots of fun, thanks

Squat snatches, scaled to 75#. 30” BBJO:
6:53

Scaled to 135#, BBJO as rx’d.  Time – 5:15.

Warmed up the power snatch to figure out what weight to use.  Got 165 and missed at 170.  Considered doing this at 155, but decided on 135 in the end, to keep the intensity higher.  Did the first 3 snatches, then singles.  1 missed snatch and 1 missed BBJO (ouch).

48m/5'10"/185

Went running Sunday. Did this today, Monday Apr.12, with this scale:
9-6-3 reps of
left-arm dumbbell snatch
right-arm dumbbell snatch
4-stair jump, step down
53lb dumbbell
5:29

Rest Day yesterday. 

9-6-3 
6:34

SN (115lbs)
Burpee Box Jump-over (30”)

M/25/5'8"/155lb
CrossFit AFK

5:55 - Sc (135lb barbell)

First snatches in a year....

155lb
30" burpee box jump overs

5:58

M/30s/225lb

M/49/5'9"/159
5:02 @ 115# and 30"
I think I got the weight just right... fast,, but I struggled with a few snatches. That's a good wod. Brutal but good.

Question for the community: I had to jump onto the box then step off. Is that considered Rx or do you have to go clean over?

M 50/190/6’
scaled squat snatch to #115.  5:42.

115# snatches, 30” box.  5:22 with one epic wipeout on the box

8:57, used 115 for snatch, felt just right for the desired stimulus in the directions. 

Did 3 hours of intense yard work to take advantage of the weather. Will do this tomorrow, 210412.

210411 completed 210412
Scaled 9-6-3
115# Power snatch
Burpee tuck jump (as high as possible)
5:26

Subbed tuck jump instead of bench step overs (no box) to better preserve the stimulus. Probably would have cleared 30”, definitely 24”, each jump.

9-6-3 reps in 9:45 of:
Snatch, 135#
Burpee box jumps, 30"

8:03
115lbs on snatch

@40 kg bb (full sq) & over bar burpees
9-6-3 in 4:30
3 min rest
3-6-9 in 5:40

my legs may rest in peace now

Scaled to 55# and 20” for burpee box jump overs
5:04

95#, full squat snatches
5:11

*Quarterfinal Test 5*
9-6-3 reps for time of:
Snatch (106lb)
Burpee box jump-over 24 in 
_____________________
Time;- 04:12:19

5:22 (115#)

5 38
40kg

Beginner, 7:59.34

4:42 Rx

M/28/6’1”/200lbs

Scaled to (beginner-medium-ish):
2x45#DBs snatch (shallow)
30” burpee box jump overs

3:36

Intermediate scale (155-lbs + 30-inches): 6:34
Wasn't sure if I could hold on to the snatches at 155 but it went OK with just a few yucky press-outs and no fails.
m/52/5'11"/200#	

Modified / scaled to:

3 rounds of 9-6-3 reps for time of:
DB power snatch | 12,5 kg DBs, alternating arms
Burpee bench step-over | 50 cm
SCORE: 4'35'' / 4'05'' / 3'43''
--
Still a bit sore from these last days, but ended up doing 3 rounds of this one, since scaling and modifications made it quite doable and even fun. 
Now for a well-deserved rest and running day 👍

Beginner-ish
9-6-3
Snatch, full range, 75#
burpees
step ups (2nd garage stair)

6:22

Beginner 7:59.34

Scaled to 115lbs and 24” box
4:46
m/35/175lbs

Scaled to 135lbs. No 30" box so scaled that to 24". Done following test 4.

5:40

Sc way down to 105#...6:45

M/55/6’1”/180

2021 CFG Quarterfinals Test 5

For time:
9-6-3

Snatch (135 lbs)
Burpee box-overs (24”)

4:55 (masked)

Scaled to: 135lbs/30"

6:39

INTERMEDIATE
6:36
hard. 

scaled
9-6-3 reps for time of:
Snatch full range pulling under the bar felt good.
Burpee box jump-overs
♂ 75 lb., 20 in.
9:21

Clean and Jerk
5x2 @ 125#
then
Made up wb/row wod--results there
today's wod
9/6/3
pwr snatch @ 95#
step ups @ 24"
6:14
m/51/175

77# bar 24in box 4:01 Scaled not because I wanted but because I didn't have a bigger box or a heavier bar

Pregnancy Scaling

Quarterfinal Test 5
For Time:
12-9-6
Snatch
9-6-3 
Up&Down step over

Quarterfinal Test 5
9-6-3 reps for time of:
Snatch
Burpee box jump-over
♀ 110lb., 30 in.
(5’)

Champions Club Scaling Notes

RANT
Nothing to rant about

WHAT ABOUT THE MOVEMENTS
Snatch themes - jumping with heavy weight, emphasis on squatting with loss of connection, upright torso, overhead position
Burpee themes - changing orientation with a ton of ROM, jumping, scaling an obstacle

MAIN DECISION
Do I have the technique to make these two movements a sprint?

TECHNIQUE SCALE
Sub just regular burpees and do 21-18-15-12-9-6-3 reps of each

CONSISTENCY SCALE
For time:
18 snatches
18 burpee box jump overs

INTENSITY SCALE
Go a little lighter on the weight/lower on box and go back up the ladder. So 9-6-3-3-6-9.

INJURY SCALE
Upper-body - AMRAP in 15 minutes of: 8 one-arm dumbbell snatch, 16 box jumps
Lower body - AMRAP in 15 minutes of: 8 overhead squats, 16 sit-ups

MY STUFF
Did the intensity scale with a partner, one person worked while the other rested. Used 75 lbs.

GENERAL FEAR LEVEL: 7

Rx’d

Test 5:   5:57