CFWUx2 10*45dl+1r*2 burgener 10*95+1sn/1ohs*2
9:26
117lbs

9:59 Rx

Me encanta ver un coaching efectivo y esa energía que despide en las explicaciones de los movimientos.

February 4th, 2022; midday

wu: slihps, pvc, battle rope
skill: 1 power snatch + 1 ohsq up to 60 kg

wod:		  10 rnds
				1 psn 42,5 kg
				3 ohsq 42,5 kg
					4:52

post: back and shoulder accessory; bike

Excellent content! Thank you Chuck. Such valuable insight!
Well presented. 

3:12 @ 105

2018 6:05 @ 95

7:34 at 145lbs. PR (last time 8:30@135) Worked up to a 150lb squat snatch and 170lb. power snatch in 17m prewod skill sesh. Equal parts shoulder stability, leg stamina, and catching my breath by the end. 

179/42/176cm. 

Intermediate: 135# 8:10

EMOM 10:00
135lbs 

1 Power snatch + 3 OHS 

Male Scaled to 175lb  (snatch pr 185lb)

175cm 84kg 23y

15:07 

Completed 11/29. Scaled to 95lbs.

7:12

Missed the last rep, had to go for one more snatch and squat. Not too strong on either movement. 

M/26/5'8"/155lb
CrossFit AFK

4:42 - Sc (135lb, got pretty tough at round 7)

Rx : 15’01

https://youtu.be/CsjJWcJ9WuE

M/38/72.5"/165#

5:17   

75#

☆CFHIM 14:46

M/35/6'/175#

6:42 at 145 lbs.

Deo gratias

Didn't keep track of rounds, or reps much, but focused on technique and testing my capacity for doing both movements.  I managed to get up to 65# power snatch with minimal discomfort, and high hang power snatch felt even better. OHS could have been higher.  One step at a time toward recovery.

6:27
135 lbs

11:24 @ 115# but only 6 rds.  Started getting sloppy with form and didn’t want to risk it. Should’ve gone with 95# instead.

Modified, using one 12,5 kg DB
--
10 rounds for time, alternating sides, of:
2  single-arm power snatches
5 single-arm overhead squats
SCORE: 8' 56''
--
Did quite a few more sets of OHS variations, as this is a movement I really enjoy.
Did this today, after a 6 km run. Yesterday was just 20 km biking, no time for more.

Scaled to 95#- 6:53

Power clean
Front squats

4:18, 115lbs

Intermediate
6:20

6:54 with 135#

10 rounds
3 double db power snatch
6 db front squat
6:27 w 40-lb dbs

10 rounds
2 one arm dumbbell snatch w/ 65 lb (same arm)
3 squats with feet together and bar high on neck @ 185 lbs
11:05

10 rds for time:
1 power snatch
3 overhead squats
#75
8:23

then
(bench press #75 (12x) and (10x) knee push ups super set) 5x

Tried to start at 185lb but couldn't safely OH squat. Even at the lower weight, getting full depth is a mobility challenge

10 rounds: power snatch & 3xOH squats @155lbs

9:26lbs

M/30s/225lbs

Scaled to 10 rounds of:

2 power snatch, 3 OHS with single 70#DB

3:12

Beginner RX 8:26

125lbs

3:59

M/50/5'58"/139#

Beginner Option (55#),  focused on improving shoulder mobility

M48 - 5'7" - 170#

Scaled to 95# 9:20.....attacked it like a 10EMOM and focus on form

Sc to 110#, 11:03. Missed last ohs on rounds 4&7 which killed my time.

5:20 with 85#. 
95# is my PS 1RM. 

180225:  8:05

59/5’8”/156

“Joe”
10 Thrusters 95#
10 Bar facing burpees
10 Pull-ups
57 Double unders
(10 rounds)

Joe Lengel Jr., 57, of Toledo, OH, died on November 19, 2012, of a gunshot wound sustained while opening his gym, Crossfit Intensity. Surviving Joe are his wife of 32 years, Karen; sons, Aaron (Kendra) and Matt; daughter, Mary Beth; grandchildren, Aiden, Kolbrin, Kamden, Atley, Avelyn, Koralyn, Aaron II, Layla and Reis. Joe was preceded in death by his grandson Kelan.

"CrossFit is about exploring your personal potential. It’s why people climb mountains. It’s not really about the mountain. It’s about how deep you can travel into your own perceived limits. We all experience transcendence when we move beyond our previous best. I get nervous before a WOD because I know I will come face to face with my own negative internal chatter. “you can’t do it. You’re not good enough. You’re not strong enough. Etc.” I win when I try once again. I win when you win because I’m watching to celebrate your personal triumph. Only those who try get it.
It’s not about CrossFit it’s about that." -Joe Lengel, October 29th 2012

58 yo m 5’5” 150lbs

10 rounds for time of:
1 power snatch
3 overhead squats
35 lbs

4:27

95# 4:48 form was not great still sore and tight from Jerry

M/47/6'2"/180#

Scaled to 95# the rest as rx'd 
3:03

10rds 3:36 

1 PSN
3 OHS
115lbs 

*12 Degrees F 
that bar was cold this morning! I think it made me do it quicker so I didn’t have to touch it any longer 

 7:34.27. 60 pds.  Try 10 to 15 pds heavier next time. 

65lb - 6:55
The polar opposite of my strengths

Scaled to 95# 
5:12
m/36/175

10 rounds for time of:
1 power snatch
3 overhead squats
95 lbs 
10:44

Scaled to 95#
4:55
m/51/175
compare to was
115# @ 8:37

70kg：5'57''.
https://youtu.be/FmQQQtbsW80

This is really cool. Coaches, take time to dissect this. Think about all the pieces Chuck discusses. Are any of us this interested in our own coaching?  Nice work, team!

Scaled to 150-lbs: 5:37 
m/53/5'11"/191#	

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Short duration and medium weight (as humbling as that is). Jumping with weight, squatting with an upright torso.

MAIN DECISION
Do I have the technique/strength to make this small amount of reps a good enough dose?

TECHNIQUE SCALE
3 rounds for time of:
30 hang power snatches
30 overhead squats

CONSISTENCY SCALE
For time:
10 power snatches
30 overhead squats

INTENSITY SCALE
10 rounds of:
1 power clean
3 front squats
*assuming overhead position is your limiting factor

INJURY SCALE
Upper-body - AMRAP in 8 minutes of: 3 heavy dumbbell snatches, 9 squat jumps
Lower-body - 3 rounds for time of: 30 hip extensions, 30 knees to elbows

MY STUFF
Went heavier than normally would have and turned the timer off. 10 rounds with 145 and 155 lbs, went about once every 2 minutes, plus some time for changing weights

GENERAL FEAR LEVEL: 7

This is definitely worthwhile to watch any new CF trainer looking to improve..ty Chuck & crossfit for posting

Globo scale: If you are using iron plates use a weight that you can bring down under control later on in this WOD. It is OK to increase rounds due to this.  For those with bumpers consider scaling to about 80-90% 1rm of your power snatch if this number is below the Rxed weight.  Dumbbells sub 10 rounds alternating arms each round, 2 power snatch and 3 OHS, with a single  50/75lb db.    As always the OHS with a single dumbbell is much more difficult than barbell OHS, so scale as needed to keep good form. If scaling due to dumbbell availability, increase to 16 rounds if using a 35lb (f) /50lb (m) dumbbell.

Busy gym: Hog a platform or area and do it.  Only one implement is needed, a barbell or a dumbbell if subbing. 

Bodyweight/equipmentless sub:  10 rounds of 4 "knee jumps" to a platform and 8 pistols,  alternating.  Scale/sub as necessary.  Post WOD spend 10 minutes working on handstand holds, hs walks, and other handstand skills, or planks if you don't have a wall available or hs walks yet. 

Coaching gold, thanks!!

Great work, Santiago. A nicely run small group breakout! Chuck, awesome job narrating this. This will be extremely helpful for coaches!