Part 4: https://www.crossfit.com/essentials/the-power-of-progression-part-4-squat-snatch

CFWUx2 10*45/95dl+2sdhp*2
22:23
115lbs

Nice!

4 rnds
30 alt sg leg pistols box 50 cm
30 slam ball cleans 20 kg
12:28

13:55
No gym access, so I used 50# dumbbells and squatted onto 16” box for pistol mod. 

Scaled to 3 RXT

Rx'd weights and movement reps per round.

12min 20sec

I figured 3 rpu ds would still give me pretty sore quads tomorrow so why more.

If my quads were not screaming today still after Tommy V i might have gone for the full catastrophe though.

Nice couplet workout.

M/ 37y/ 174 cm/ 74kg/ Arg

20:27 not alternating legs, and subbed 15 ea arm strict upright rows with a 40lb dumbbell attached to the Ucraft Pocketboard portable finger strength trainer set to difficult. With first 12 pistols to couch as target then decided that was too easy so 10-11” butt target (couch without cushion) . First round in 4m, then about 5-6m each thereafter. 3 sets each leg for pistols. 2 sets each arm for rows, which were surprisingly taxing. Did 30m after finishing bench press and running... 

179/43/176cm

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M/26/5'8"/170lb
CrossFit AFK

9:21 - Rx (Went every 2:30 until last round, then just sent it. Did 2 sets per SDHP. Unbroken on last round. Pistols where steady.)

As rx’d, 14:16.

Was able to push pretty good – maybe 90%.  Slow and steady on the pistols.  Only a quick break here and there.  Broke SDHPs into sets of 5 with short breaks.

49m/5'10"/180

Sc. 11:02
20 pistols to a box
SDHP @ 50kg

https://youtu.be/Psh2I_gvdB4

M/36/6'/172#

12:02; pistols to medicine ball, all else as Rx.

Deo gratias

Modified:
--
4 rounds for time of:
30 single-leg squats to bench
15 DB sumo deadlift high pulls @ 2x 12,5kg DB
Time: 15'23''
--
5 km hilly em in the morning.
Peace.

4 rounds:
15 sdhp 95 lbs. 
20 pistols

13:31

Pistols with op foot toe spot. SDHP as RXd.

10:54.

Usually do pistols to box, but wanted to change it up. SDHP were harder than I thought they would be.

Completed after 220423.

M 51/210/6’
16:38.  Pistols standing on a 24” box.

4 rounds for time of:
20 single-leg squats
10 sumo deadlift high pulls
95lbs
Time: 9:35

4 rounds  of
50air squats
15 #10 dbs sumo deadlift high pull
10:34

Rx’d:  19:03

Scaled
4RFT
30 single leg squats to bench
15 SDHP: 115# rnd 1 then 105# rnd 2-4
11:51

First set of SDHP was a bit too heavy to really keep the stimulus so I dropped the weight to be able to keep moving.  Nice WOD.

M/47/6'2"/185#

Scaled to 95# and pistols on top of 18" box the rest as rx'd 14:17

Scaled to 4 rounds 30 pistols to bench, 75lb -  SDHP round 1, 85lb - rounds 2-4
15:20

4rds: 7:42

30 Single Leg SQT (to 18”)
15 SDLHP (75lbs)

GWU: 2rds                SPWU: SQT
1min Row                 Narrow Stance
10 Push-up               Toe Nail SQT
10 SQT Mobility       Foot Wrap SQT
                                   Single Leg Box SQT
                                            SDLHP
                                  PVC Prog ^ Wod

6:37

11:21, 4 rounds scaled to

15 reps 85# SDHP
30 air squats

11:29 75lbs, SDHP hurt wrist and upper back, did pistols but used squat rack for balance. JAW just a workout day 

Rx:
9:34
R1 | 01:55 |  
R2 | 02:23 | +28 s 
R3 | 02:44 | +21 s 
R4 | 02:32 | -12s 

Tried to keep lifted foot completely off ground, not perfect.

M/30s/225lbs

Subbed/scaled to
4 RFT
25 back squats, 95”
15 SDHP, 85#
15:15

59/5’8”/156

scaled:
2 rounds of pistols/ SDLHP w/ 2x45lb dumbbells
2 rounds of pistol to bench/SDLHP w/ 2x40lb dumbbells

12:38

still battling being sick.  not much energy/motivation/capacity.  check the box

4 rounds in 12:07 of:
30 single-leg squats to 20" box
15 sumo deadlift high pulls, 75#

Pistols with TRX band*
SDHPs @ 75lbs
10:42

*TRX gave me full ROM, butt almost to floor; tried to get up with low/no TRX support.

13:10
70# KB SDHP

14:16
Pistols to 12.5” target
SDHP as Rx

11:15 RX

M/39/5’9”/195#

30 Kg Barbell

11:55

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Short and medium. Limiting factors are probably strength and flexibility in the squatting position. Unilateral loading, core-to-extremity, and stamina are also themes.

ASSUMED
Pistols are not a limiting factor in "Mary"

MAIN DECISION
Keep the movements and let intensity suffer, or keep intensity and adjust movements

TECHNIQUE SCALE
AMRAP in 20 minutes of:
8 pistols (slow)
16 deadlifts

CONSISTENCY SCALE
As is, lose the timer. Also, do all 15 on one side before doing 15 on the other side

INTENSITY SCALE
4 rounds of:
60 lunges
15 sdhp

MY STUFF
19:59, pistols done on a box

GENERAL FEAR LEVEL: 4

4 rounds for time of:
20 single-leg squats to box
15 sumo deadlift high pulls
95 lbs
11:01