CFWUx2 10*45dl*2 Burgener 1*75hpsn
20:08

8:58 Rx
39 y/o M

wu/		bike, slihps
skill/	sg db snatch drills

wod/		3rnds
			500 m row
			21 hpsn 25
				11:44

post/	echo, accessory

F 55 125

18:16

2 rondas Ex
11:49

8:02 Rx'd

1:50ish Row pace
UB Snatches 

9:33 as rx’d. unbroken snatches. Moved too slow between movements, taking extra seconds here and there to shut off the heater, pop the top, chalk up, etc., as my heart wasn’t in it this morning. Rowed slow to make sure I could go unbroken: 2:05, 2:04, 2:03... Still tough. 

180lbs./42.9945Y/176cm. 

10:30 - Rx

14:11
Rx
In 3/24/22

Rx. 9:44

As RX’d:

~14 mins

43 / 6’0 / 195

13.31 Rx

Sc. 13:01

30kg

12:52 RX 

F/25/5’5/145
CrossFit AFK

M/26/5'8"/160lb
CrossFit AFK

10:40 - Rx (Rows stayed under 2:00, did 11/10 for the snatches each round. 1st round was about 3-minutes, then fell off about 30 seconds on the second round, and then died on the last. Really hit the upper body more than I was expecting: biceps)

As rx’d, 9:22.

Unbroken bounce snatches.  Rows were 1:50 for first round and then 1:55.  Actually felt pretty good at the end – this was harder from a stamina perspective on the snatches than it was metabolic.

49m/5'10"/180

M/ 1.80m / 76kg / 31yo

3 rounds for time of:
Row 500 meters
21 hang power snatches
♂ 75 lb

Rx' 21'50''

M/36/6'/170#

11:39 Rx

Deo gratias

3 rounds in 13:18 of:
Row 500 meters
21 hang power snatches, 55#

11:50 as written

11'32"rx

9:57 Rx

9:57 Rx

1st wod in about 5 days after a head cold...felt pretty good but SC to 65#...13:54

10:01 Rx’d

Scaled 3 rounds 400m run HPS 45lbs 15 reps 
12:58 

M/47/6'2"/185#

Scaled/modified to 26# DXKB snatches the rest as rx'd 
9:40

As rx'd
8:53

Lungs taken out! Lol

17:20 

10.42 
subbed 500m row for 500m Echo bike
25kg HPS

Rx   8:47

Scaled to 65# HPS
13:38
each HPS round broken once. 

59/5’8”/157

11:52

65lbs. Broke into 3 sets of 7
Row was about 2:10/500m  
14:44

9:54 Rx

M 51/195/6’
Subbed 60 sdhps with a #50 kettlebell for the row.
9:28.

75lb hpsnatch

10:47

12:38

Hang power cleans, 75lbs

Modified, using 2x 9,5 kg DB:
--
3 rounds for time of:
50 DB SDLHP 
25 DB shoulder press
TIME: 14'57''
--
Peace. 

Rx 14:22

Only broke once each round for HPS and averaged 1:50 between the 3 rows - just too much time moving between stations.  I think I would have been at least a minute faster if I wasn't still a bit on the mend after last night's adult beverages - it was a ride on the struggle bus today.

14:26 Rx

8:27 rx

As RXd.

10:43. 

HPS broken into 2, 3, 4 sets as the rounds increased. As most have said, grip after yesterday was part of the HPS breaks. Did a bunch of 22.3 practice after and now my hands are really screaming. Maybe not the best move before trying it again tomorrow for an official score!

Baldur PLUS
 21-15-9 reps for time of
strict pull-ups
ring-dips
squats
-05:32

12:40 RX

my legs!!! 

Rx’d: 13:27
M/38y/5’8”/175lb

9:22 Rx'd
m/53/5'11"/190#	

13:39, at home so subbed 400m run. Also noticed once I finished I forgot to put the 5’s on after warmup so only used 65 for HPS. 

M/48/180/5’7”
scaled to 55 lb. 
16:12

14:10 Rx. Hurting pretty bad after 22.3

Women's rx
12:51
m/52/175
includes time going from garage(hps) to basement (row)
hps in 2 sets each round

F/40/160/5’7 RX 10:51

12:39
500m row
21 HPS @ 75

felt good. Split up the snatches 2-4 sets each. Great workout

Rx'd Minus Scale
3 rds for time
Row 500m (concept 2 res 7)
21 Hang Power Snatches, 45# bar

12:02

11:56 rx

3 rounds for time of:
Row 500 meters
21 hang power snatches
♂ 75 lb
10:54

13:35

3x
500 m row
45 lbs hang power snatch

first two snatch sets with one break
final set with two breaks 

Sub 400m run
HPS Rx 

10:26 

M/43/172 cm/72 kg

No equipment.

3 rounds:
400m Run
30 Jumping Air Squats

6:47

13:12 Rx

Broke up the hang snatches into 3 sets of 7 each round which slowed me up....but after doing 22.3 yesterday the grip is taxed a bit

M/49/5'7"/170# 

My barbell broke!! So I subbed:

3 rounds
Row 500m
15 snatches, left arm
15 db snatches, right arm
31lbs dumbbell

12:31

Time to get a new barbell. Or 2.

11:44 Rx’d. 💀 

9:30 Rx unbroken 

9:50 Rx

10:49 Started Rx shoulder was hurting stopped in the first round and switch to kettle bell 24kg 

Feeling 22.3 this morning!

Rx
7:42

M/30s/225lbs

14:02 Rx

Champions Club Scaling Notes

RANT
First off, great grab from the vault here. Secondly, in the scaling section section is says "meant to be a light weight for the hang power snatch", then follows by saying 3 sets to do 21 reps is acceptable. To me, if you have to break 21 reps of HPS into 3 sets in this setting then the weight is not light. This is an example of scaling a workout even though you have the capacity to do it as rx. Although, when this workout was first designed, 75-lbs. for 21 reps was considered "medium" weight for the target audience. So just depends on the purpose.

WORKOUT THEMES
Short and light. Using cardio/endurance to challenging our jumping. Monostructural and weightlifting: a beautiful combination that cripples the specialist.

ASSUMED
Snatches are unbroken in 2022.

MAIN DECISION
Emphasize the row, emphasize the snatches, or go for best overall time?

TECHNIQUE SCALE
As is, maybe 5 rounds, and go super light on weight. Decrease run/row if needed.

CONSISTENCY SCALE
Ease off on the row a bit so snatches can be unbroken WITHOUT a pause anywhere, top or bottom

INTENSITY SCALE
Sprint the row/run, whatever happens happens o the HPS

MY STUFF
6:50, subbed 400m run. Took the first 2 rounds as a warmup then pushed the pace on the last one

GENERAL FEAR LEVEL: 8

3 rounds for time of:
Row 500 meters
21 hang power snatches
65 lbs 
13:49