CFWUx2 burgener 10*45/95dl+1sn*2
1r +row +50 pistols +5sn

Part 5: https://www.crossfit.com/essentials/the-power-of-progressions-part-5-building-progressions

2Rds + 45 pistols (power snatch 135#)

M/40/5’9”/195#

two days rest

amrap'20
10 pow. snatch 50 kg
20 cal echo
30 strict reverse lunges
3 rnds + 20 lunges

accessory

muy cansado
modifique a 2 rondas cada una con 8 min cap, en el medio 4min rest

500m remo
50 pistol 
10 snatch c sentadilla c 40kil

hoy comienzo a anotar mi alimentacion para luego hacer un periodo de zona. esta primer semana el obj es tan solo anotar que comi antes de entrenar. Procurare entrenar a la misma hora q vengo haciendolo tipo 18hs.

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

3+120-meters - Sc (Scaled the squat snatches to 120lb. Rowed the first 250m under 1:50 and then second 250m under 2:00/500m pace. Was really slow at the pistols, my legs were jello.)

I did beginner today and got three rounds plus some extra rowing although I may not have been rowing enough through the rounds

M/36/6'/174#

2+130m
*single-leg squats to medicine ball

Deo gratias

3 rnds Rx
M/35/197

Done on July 19.2022

After 30km bike, so scaled down to 4 rounds of:

500m Row
26 Pistols
10x Dumbbell Squat Snatch 45-lbs

SC to pistols to 19" bench/95#...2 rounds even

3 rounds even.
Did 20” box step ups for Pistols
50lb DB snatch alternating. 
Done at station 2, 17 calls by 1800, finished 1930 still 108 out. Ugh…

Recently did a 12 mile ruck & camp in the mountains & rain. Did 30 minutes of stretching before this one. 🤣

400m run
25 alt. pistol squats
10 squat snatches (75#s)
2 rounds + run & pistol squats
Then, C& J
95-115-125-135-145-145-145-155-155-155* (155 is a new PR) 

2 Rounds

400-m run
50 single-leg squats, alternating
10 squat snatches (45lb)

2 + 15 single-leg squats 

Modified:
--
50 DB SDLHP @ 2x7,5 kg DB
30 curtsy squats, alternating
10 single-arm DB power snatches,  descending to overhead squat (5 L + 5 R) @ 12,5 kg DB
-
3 rounds + 50 SDLHP + 18 squats
4 rounds completed in  22' 42''
--
Peace. 

1 round Rx

20min AMRAP: 3rds+Row+18 Sqt

500m Row
50 Alt Achilles Heel Sqt
10 Sqt SN (95lbs)

M 51/205/6’
Subbed 60 sdhps with a #55 kettlebell for the row.  Squat snatches at #105 and 25 pistols standing on a 20” box.
2rnds+60+25+4.

Scaled single leg squats to bench and squat snatch to 75#
2 reps shy of 3 rounds (finished 3rd round at 20:16)

The knees were fairly sore today, so it was a toss-up whether to do assisted pistols or reduce the ROM.  I opted for the reduced ROM so I would be more likely to weather the snatch.  Same consideration for snatch load - reduce it and stick with SS or keep it heavier and do power snatch.  SS is still one of the lifts that I am quite uncomfortable with.  Technique did feel good today though - depth at the catch with a neutral spine was much better.

Sam K, I'm right there with you - the body just was not up for much abuse today, especially the knees.  Hence, the single legs to a bench.

Michael A., moving correctly/well through a full ROM is more important than how much weight you just moved.  Faster and heavier with poor form just reinforces poor form, increasing risk of injury, and is counterproductive to improving mobility (flexibility + strength through a full ROM).  Think of it as a 'lighter' vice 'weaker' load done correctly.  The strength will follow as you attempt to increase the loads and/or speed over time, which you should.

Intermediate but with 95 lbs. 
2 rounds + 5 squat snatch
Just couldn’t bring myself to push through the last 5 snatches to compete 3rd round. form was good but after 2-3 reps touch and go I had to break into singles to catch breath. 

scaled to 95lb squat snatch

2rounds + 34 pistols

Scaled weight to 75#, pistols completed standing on 2” plate:
2 rds + 100m row.

191022: Same scale
1 Rd + 500m row + 25 pistols 

Don,  ditto to Jonathan—welcome back!

Sam K—agree completely!

David, my view is to go for the depth and let strength catch up. 

Scaled/subbed 50 walking lunges and 75# squat snatches
3 rounds

191022:  3 rounds + 120m row

59/5’8”/154

Rx
Took an extremely slow pace this morning, body is not here today but at least wanted to complete 2 sets. Did with plenty of time but should have been able to 3+. Here's to showing up even when you really don't want to 🍻

Beginner Option:
Complete as many rounds as possible in 20 minutes of:
500-m row
30 assisted single-leg squats from box
10 squat snatches @ 75 lbs
3-rds+500 meters 

20:32 3+500m Upright Concept Rower (ski erg.) One legged curtsy squat, #75 SS
Afternoon 2 rounds 500 ski erg, #75 10 Thrusters, 50 lunges all under 13 min. 
Wife 350m ski erg., 30 lunges, #15 SS 14 min. 

Any opinions out there about whether it is better to scale to assisted and keep depth, or do unassisted pistols not to depth. Still don’t have the mobility, strength and balance down to go ass to grass for this many reps.

Welcome back Don!

Am Beginner (actually just getting back to it after 3 years). 
3 & 2/3 rounds. 
had to sub single legs for air squats 
snatch load 75 lbs

500m row
Pistols assisted with TRX
45lb squat snatches

2 rounds + 500m + 18 pistols

Last time 3+ rounds with a different structure:
20 cal elliptical, pistols down to 12" box, 16x 33lb dumbbell squat snatches (alternating)

Last time I did a lot more reps, but this time the reps had much deeper ROM and better technique. So, which is better? Faster and heavier but poorer form; or slower and weaker with better form? I think the answer is somewhere in between.

Congrats coach!! 🤟🏽🇧🇷

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Monostructural, gymnastics, weightlifting. Unilateral loading, range of motion, squatting, and flexibility are also themes

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM
														x
HEAVY

COORDINATION SCALE
Maybe sub lunges for pistols and do snatches from the hang position, same format

FLEXIBILITY SCALE
Shorten up the row to 250 meters and extend the time limit to 25 or 30 minutes. And instead of doing a set number on pistols and snatches just spend 2 minutes on each for a round.

STAMINA SCALE
Practice rowing for 7 minutes
Practice pistols for 7 minutes
Practice snatches for 7 minutes

MY STUFF
Did  few different variations of this, settled on dumbbell snatches and pistols and 400m run.

GENERAL FEAR LEVEL: 6

This article continues to open Part 3 for me. Am I the only one having this issue?

On the sequence number 4, the athlete should jump (triple extension) and then pull 👌