CFWUx2 
11:58
25lb db, no ghd machine
@Mom's

13:15 RX

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Sincerely,

Hans Borhen

3 rnds
30 2db sqcl 10 kg
40 sit ups
13:24

heavy accessory

17:01 - Rx’d

No DB, and home made ghd

35lb KB, 15 n 15
30 ghdsitups

13:35

Male rx24y175cm84kg

13:45

Con 12 kilos en la mancuerna.
Sin ghd. Modifiqué a 30 air force sit ups con disco de 10kg.

Gracias 🙏

11:22

Ab-mat sit ups. 

14:56 as rxd -Felt good despite a random back tweak this morning. Broke DBHSSn 10/10,5/5 rounds 1 and 2 and then 8/8,7/7 R3. Ghd’s: 30ub,20/10, 13/17 (changed the setting from 13 to 12 during the last break, which made it more difficult!) I thought quads would hold me back more but I just took breaks for quality/core. 

As usual, done 15 hours or so after last meal. 

185/43/176cm

58yo m 5’5” 153lbs

3 rounds for time of:
30 kb cleans (16kg) to kb squat
30 parallel GHD sit-ups

15:30

11:45, subbed ab-mat sit-ups

10:54 with decline situps instead of GHD

M/29/6’/1”/200lbs

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

14:08 - Rx (Used a med-ball as a target for squats and stood on 10lb bumper plates to really make sure depth was met.)

11:42 s 
3:40-4:09-3:52

20# DB 
Ab mat sit up 

F/25/5’5/150
CrossFit AFK

F 55 128 lbs
scaled 20 lbs db

12:32

8:50 RX

13'00" w/ 25lb DB & Sit-ups

M/36/6’/170#

13:52 (First round hang squat snatches with 25 lb. dumbbell. Subbed 35 lb. hang squat cleans alternating arms for last two rounds. 30 GHD sit-ups each round.)

Does gratias

3 rounds for time of:
30 dumbbell hang squat snatches @ 12,5 kg DB
30 GHD sit-ups from bench 
TIME: 24' 15''
--
Peace. 

completed 06/03 in the a.m. no GHD at the Y, subbed with anchored feet past parallel bench sit-ups. otherwise weight and reps as RXd.

11:21.

should have warmed up more, the snatch squats got better ROM as the rounds progressed! 

Made this up 220603 due to an insane day at work that just wasn't permissive to complete it.
Rx'd 13:21

Well...as Rx'd as I could get in my garage with my make-shift GHD setup.  DB Hang Squat Snatch was in 3 rep sets per hand, but unbroken aside from switching hands.  GHD unbroken, but slowed down a lot toward the last 10 reps of each round.

Completed after 220603

Rx
9:58

Son(14)
2 rounds at 25lbs and full range GHDs
15:15

Scaled to 15# DB:  15:01

10:45 Rx
M/192/35

9:49 Rx

Beginner Scale
3 rds for time
16 db hang squat snatches, 15 lbs (switched arms halfway each set)
16 abmat situps

7:19

Maybe a little easy-ish. Left shoulder range of motion was tight while straight up at the bottom of snatch. A little knee pain at that bottom spot too, but nothing to stop me from keeping on. Just goes to show I need to get back in shape. 

Scaled to
20# db
abmat sit ups
9:26
M/49/170

SC 20# kb, ⚓ SU...11:59

3 rounds in 17:28 of:
30 dumbbell hang squat snatches, 20#
30 ab-mat sit-ups

Scaled to
35# kb hang pwr snatch
abmat sit ups
8:54
m/52/175

8:21 Rx

First ever Crossfit WOD: 6:15
Beginner option
15lb db

3rds: 9:56

30 SA Alt. KB HSQTSN(26lbs)
30 GHD Sit-ups 

GWU: 400m Jog/Spiderman/Air Sqt/Sit-ups 

SPWU: OH Sqt work/ KB SN WU/ GHD WU

10:30 with 25 lb dumbbell.  Stepped down from 35 lbs due to shoulder inflexibility on left side. 

CrossFit Train 97333
Corvallis, Oregon

Rx   9:30

Unbroken Snatches and GHDs.

Alternated Arms each rep.

With 20# weight vest, 12:07.

Welcome to the 5th annual #weightvestmonth!  Squat snatches started easy – unbroken in first round – but got harder, broke a couple of times in later rounds.  GHDs were tough with the vest.  Struggled a lot in rounds 2 and 3.

49m/5'10"/180

12:26 RX

13:20
L-sit seconds for GHD 

 3 Rounds 4 Time
30 Dumbbell Deep Squat Snatch 20#
30 GHD Sit Ups
19:30

Demanding on the midline? My quads were fried instead!

https://youtu.be/5W-aL7zV62M

At home 2 weeks back from 6 week break:
3 rounds
20 DB PS 40lb (all I have at home)
30 deficit stiff leg lift on bench. 
14:18. 

Scaled to 3 rounds of:
30 30#DB snatch squats
30 abmat sit-ups

9:24

11:22 Rx.

Subbed hang power snatches; rest rx
13:14
I can’t do a DB squat snatch, regardless of the weight. 

59/5’8”/156

13:08 
Db hang Power snatches
Db Rx 

16:25 #25 focused on form and I felt it 

25.5lb dumbbell
14:08

Not great, but I got faster/more efficient as the WOD progressed.

Beginner Option:
3 rounds for time of:
16 dumbbell hang squat snatches
16 sit-ups
8-lb DB
9:27

3 rounds:
20 squat snatch 35 lb db. 
30 abmat sit-ups 

Started on GHD but had to bail after the first 30 reps and continue on abmat. 
12:36

14:03
Intermediate scale

8:36 RX DB, abmat sit ups instead of GHD. Home gym problems lol

So is this alternating db squat snatches as shown on the video?

Fun one. Did intermediate option. 11:01

7:14 as RX

M/47/6'2"/185#

Scaled to women's rx'd
12:54

Jason, 30 total, 15 each arm. Otherwise they'd write it:
30 right-arm dumbbell snatches
30 left-arm dumbbell snatches

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Jumping with weight, squatting with unilateral loading and loss of connection, pulling from the hips

					SHORT		MEDIUM		LONG

LIGHT
									x
MEDIUM

HEAVY

SCALING FOR LIMITING FACTORS
Strength (also Flexibility) - AMRAP in 12 minutes of: 6 one-arm overhead squats, 12-second L-sit
Coordination - AMRAP in 12 minutes of: 12 hang snatches with a bar, 6 GHD sit-ups (cut ROM bigtime)
Stamina - 2 rounds of 45 and 45
Speed - 90 reps of each, split it up however you want

MY STUFF
I completely forgot the time. I want to say 13:07? I did 20# the first round with a full squat, then 50# the second and third with a power landing. Alternating hands.

GENERAL FEAR LEVEL: 5

Is the snatch 30 per arm or just 30 using 1 arm