CFWUx2 10*45dl+1sn*2 burgener 10*95dl+1sn
17 reps
89-117

Intermediate option. Made it past the 165 pounders. Didn’t have time to attempt 195. 

July 11th, 2021

wu: bike, pvc, scales, shoulder accessory
skill: oly, snatch

wod: amrap'10
			10 snatches
			1 min rest
			increasing weight 35/40/45/50/55
				4 Reds + 2 reps

post: abs + shoulder accessory, bike, stretching 

30 reps

34 reps at Sinagoga’s intermediate loads:
95-115-135-155 all power snatches (missed 2 at 155 even though I had 2:13 to work at that weight)
Warmup was 10 ohs with empty bar, then build-up only, finishing with two squat snatches at 155...
This was done with straps because of a hand condition. I don’t think it made it any easier than hook grip though. 


42/180lb/176cm

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

41 reps - Sc (65lb-100lb-115lb-125lb)

30 reps scaled

misread the WOD for the second day in a row 🤦🏽‍♀️🤦🏽‍♀️🤦🏽‍♀️
failed my first attempt at the last weight so I stopped. I finished first 3 rounds in 6:29

35-45-55-55

F/24/5’5/140
CrossFit AFK

Scaled. 32 reps.

Weight 1 (lightish moderate): 40kg
Weight 2 (moderate) 50kg
Weight 3 (heavy) 60kg
Weight 4 (heavy) 65kg.

my stuff: https://youtu.be/mERDraVokpw

modified weights to 95-100-105-115
made it 6 reps into 115.  36 reps total.

Intermediate 
26 Reps 

95-115-135
155(f)

Intermédiaire (52/61/75/7x87,5kg)

https://youtu.be/pM5Y3kVUvN8

M/35/6'/175#

Intermediate scale; finished 10th rep of 165 at the 8:58 mark

10 reps @ 115
10 reps @ 135
10 reps @ 165
1 rep @ 195 (+ a failed attempt)

M/56/6'1"/178

Online Semifinals Event 4-ish

10 min AMRAP:

10 snatches (135 lb)
Rest 1 minute
10 snatches (140 lb)
Rest 1 minute
10 snatches (145 lb)
Rest 1 min
5 snatches (150 lb)*

*"Intermediate" scale was still too heavy for me

•Squat snatch (to bench)
-3 (PVC pipe) -3 @12 lb bar -3 @12 lb bar -3 @12 lb bar -3 @15 lb bar -3 @15 lb bar -3 @15 lb bar -3 @18 lb bar -3 @18 lb bar -3 @18 lb bar
•Snatch grip OH walks x4 lengths @18 lb bar -20 bar twists
•x2 lengths @18 lb bar -20 bar twists

Probably a year away from CrossFit workouts, starting my health journey from (what feels like) scratch. 

15 min AMRAP
400 run
15 BW Deadlift (165#)

4 rounds + 100 run

58/5’8”/160

34 reps

SQT SN
65-95-115-135(4)

Scaled to 75-95-116-135
(power snatches)
41 reps completed 

Worked to 1 RM snatch then:
10 min AMRAP 
Snatch at 65#
34, All singles focusing on form

45-55-65-70(2 Reps) =32 Reps

I still had time left on the clock, but the 2nd rep at 70# was ugly so decided it was enough. Even 45# didn’t feel light today. 

Did Women's Intermediate weights: 75-95-115-135 lb.

34 reps

6 sets of 10 snatches with 2x45#DBs. 1 min rest between sets.

Scaled weights to 95-115-135-155-lbs
37 reps 
Hit a wall at minute 8 after 3 reps at 155-lb - the bar just wouldn't go up!
After 2 fails, took a few breathes and managed to get 4 more.
m/53/5'11"/200#	

Too tired, so just did the 3 rounds of 10 with the minute rests, total 7:00. Stayed real light at 85,95,105. Blahhh

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Jumping with a really heavy weight, adding a endurance/stamina factor to make the weight feel heavier than it is and to challenge our technique

MAIN DECISION
Am I 1) strong enough and 2) in good enough shape to make this format a good dose for today?

TECHNIQUE SCALE
Max effort snatch day, sets of 10 or so.

CONSISTENCY SCALE
As listed, but maybe stay at the same weight the entire time - one that is just heavy enough to do 10 in a row on the first set.

INTENSITY SCALE
Technique scale but do some burpees or a short sprint before each set.

INJURY SCALE
Upper-body - Sprint 50 meters, 10 dumbbell snatches, rest 1 minute. Try 7 rounds?
Lower-body - 10 rounds of: 10 knees to elbows, 10 strict press

MY STUFF
95-115-135-155, then I was dumb and put on extra 5's and made it, thinking it was a pr at 185 lbs., only to realize it was only 165. So in my disappointment I jumped right up to 185, realized as soon as it left the ground that the lift wasn't going to happen, and then that was it. Also I read "snatch" with no other explanation as a full squat, unless it's Isabel.

GENERAL FEAR LEVEL: 7

Complete as many repetitions as possible in 10 minutes of:
20 alternating DB  snatches
Rest 1 minute
20 alternating DB  snatches
Rest 1 minute
20 alternating DB  snatches
Rest 1 min
Max-rep snatches in time remaining
Weight increases after each rest period.

31lb. DB 

Score : 12 (+60)

Complete as many repetitions as possible in 10 minutes of:
10 snatches  35 lbs
Rest 1 minute
10 snatches  45 lbs
Rest 1 minute
10 snatches 52.5 lbs
Rest 1 min
65 lbs x3
did full snatches

Hng pwr sntch practice
Isabel
scaled to 65#
2:08 pr by 11 sec.
m/51/175

Scaled weight to 95 - 115 - 135 - 145 (lbs). All were Power Snatch.

Only had 1 minute to go for 145 and only had 1 successful rep. Frustrating day as I really thought I would be able to move 135 faster and 145 for more reps.

Also, the RX'd and the Intermediate for this are just mind blowing weights to me. I can usually hang with some of these, but I suppose my Snatch just needs a ton of work before I get it on that level. 

1-arm dumbbell snatches: 35-45-55-65 lbs
18 reps at 65 lbs, 48 total

Rds.1-3 were 5/side then switch, 65s alternated each rep

oly lifts, true weakness...Sc to women's intermediate. 75#/95/115/135. Got thru round of 115 at 6:57. No reps at 135#

Only light DB available, so modified / scaled to:  
--
Complete as many repetitions as possible in 10 minutes of:
20 DB single-arm squat snatches (L/R) | 5 kg DB
Rest 1 minute
20 DB single-arm squat snatches (L/R) | 7,5 kg DB
Rest 1 minute
20 DB single-arm squat snatches (L/R) | 9,5 kg DB
Rest 1 min
Max-rep DB power snatches in time remaining | 12,5 kg DB
SCORE: 81 (20+20+20+21)
--
This was done in the early morning, still half-asleep 😴
Did 20 DB more power snatches for good measure. Then 40 horizontal rows, 40 bench dips, and 40-meter dumbbell front-rack lunge with 2x12,5 kg DB
5 km run scheduled for later in the day. 

43 Rx

Isabel   (6'30'')
30 snatches for time .135 lb.
https://youtu.be/SR6tiJYgnQw

Intermediate scale
51 reps