CFWUx2 10*45+1sn*2 Burgener 10*95+1sn
10:58
95 lbs snatch (sore shoulder +shot yesterday)

Scaled to 
55kg snatch 
28 inch burpee box jump 
4:33 

next day

wu//		bike, pvc, scales
skill//	snatch drills

wod//		9-6-3
			power snatch 50 kg
			strict burpee box over 60 cm
				4:55

post//	accessory, crosser, stretch, bike

8:46
Intermediate option-155 lbs. and 30”

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. Also didn’t seem to feel as much leg fatigue as last time and was basically able to go as fast as my lungs would allow. 

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

6:58 with 85lbs and a 24 inch box. Still fighting shoulder injury and gaining flexibility for good form.

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

4:44 - Sc (130lb snatches. Rx burpee box jumps. Snatches were 4/3/2 - 4/2 - 3. Picked up the pace on the burpees each round. Legs were heavy.)

Not space for box jump overs, so burpee box jumps to 30 inch.

Since 185 is the male athlete bodyweight around which mainsite builds the workout weight percentages, this wod expects adcance athletes work with bw on the bar but no more than 185 if your bodyweight surpasses that today.

My bodyweight is 165 but my snatch is not advance so i thought aiming at 70% wpuld make sense, for a metcon weight. That would be 52kg for me. But I was able to do it w 60kg.

My score 12:10

Did singles and squat snatches just because it would be a nice way of working on my full snatch.

Last 3 reps were power snatch though, as i wanted to push the tempo a little more at the end.

Nice one!

M/ 37y/ 174cm/ 75kg

Beginner option 
9 - 6 - 3 
Snatches 75lbs 
Burpee box step overs 20 in 
3:36 

4:50 RX

Sc. 6:53
@55kg
https://youtu.be/JgwLSrcdbOk

8:36. Scaled snatch to 105 lbs. but i probably should’ve gone with 100 or 95lbs. I failed to sprint it. 

M/36/6'/172#

6:45; 155 lb. and 30"

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85# Snatch - I need to work on my technique
24" Box - I would have used 30" box if I realized I was going to finish so quickly.
4:15
I did a 45 min circuit workout afterwards.

Modified for 4 man rotation added pull-ups and ball GHDs - scaled to 95lbs

Sc 135lb 3:20

Modified: 
--
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
210328:  	4'20'' / 3'49'' / 3'20''
210411: 	4'35'' / 4'05'' / 3'43''
--
Peace.

9-6-3
snatches #45 bar
burpee box step ups “24
5:15

then

6 sets of 5 squat snatches

135lb snatch
5:58

SC to 115#...6:10
041121: 105#...6:45

8:08, last was 8:57. Again used 115 for snatch cause I suck at them. 

9, 6, 3 1-arm snatch with 60lb dumbell
9, 6, 3 22" box jump overs
18, 12, 6 pushups
6:31

7:11 #155 24” box

6:37
30-in box, 135 lb

Sc to 50 kg, 05:58

M 51/195/6’
7:42 with #115 squat snatches.

185lbs seemed a little heavy to maintain.
Performed at 165lbs, 
4:25
compare to 4/11/21 @ 155lbs 5:58 #gains

Son(14):
@95lbs(his snatch PR), same box
6:49

Scaled to 115# PS and subbed burpee tuck jumps for box jump overs (still only have that rickety bench at home).
4:54
210411 Compare to: 5:26 same scale

In the end it was apparent I could have upped the weight slightly or gone a bit faster in the PS, but I held back due to my left shoulder being a bit out of sorts the last few days.  Next time.

135lb/30”

6:44

7:03 at 135# and 30", snatch PR 145#

6 rounds of Coach Chris' Technique scale

Scaled weight to 115# (Power Sn.), kept box jump at 30”

5:42

my weaknesses in one workout, snatches, burpees and short time domaine…
9-6-3
snatches @40kg/95lb?
burpees on box 30inch
7:30

9:58 - intermediate scale: 155-lbs + 30-inches
snatches did not go well today - 4 fails
Compare to 210411 (same scale): 6:34
m/53/5'11"/190#	

9 6 3
95# pwr snatch
24" burpee step ups
4:46
m/52/175
compare to w/ same scale
6:14
to be fair for the compare to, I did 100 wb/100 cal row before the 6:14 9/6/3 wod...

Scaled the weight to 75# and did power snatches
Used 24'' box for regular BBJ overs
4:16

4:25

Still no barbell. Coming soon. Meanwhile:
18/9-12/6-9/3
1-arm dumbbell snatches, alternating, 53lb DB (9 each side)
burpee box jump-overs, 27" box
6:40

Note: over 27", I may hit my head in my low-ceiling gym.

4:45 115 and 24 

7:00
Scaled to
115lbs snatches
24” box

compare to 4-11-21 same scale 
4:46

9-6-3 reps for time of:
Snatches 95 lbs
Burpee box jump-overs 24 “
6:58

6:50 RX

M/38/5’9”/195#

snatch@60kg
09:25 

6:08
Power Snatch 50Kg
Burpee BJO Rx

9-6-3
Full squat snatch, 75#
burpee box step ups (burpee then step up to 2nd garage stair)

7:04

I could not believe how hard it was to breathe during this. It was like my lungs couldn't get a break. Guessing the wide arms on the snatches and the bottom position of the burpee are not convenient situations for maximum breathing motion. smh

For time 
9 6 3 reps
Power snatchs 70kg
Burpee box jump over 70cm
Total 6'42"
Cap 7'

Awesome workout,  thanks guys!!!! God bless you!!!

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Short and heavy. Jumping with about as much range of motion as I can imagine. Using endurance and speed to challenge your strength

ASSUMED
Snatches can be unbroken when fresh

MAIN DECISION
Keep the rx load/height or keep intensity?

TECHNIQUE SCALE
AMRAP in 12 minutes of:
10 hang snatches
[pick either burpees or box jumps]

CONSISTENCY SCALE
As close to rx as possible, lose the timer

INTENSITY SCALE
AMRAP in 8 minutes of:
2 heavy snatches
8 burpees

MY STUFF
2 rounds of 9 snatches at 115 and 9 burpees (max height) with a :45 rest in between. 1:15 both times.

GENERAL FEAR LEVEL: 7