9:46 RX

M/40/5’9”/195#

9-6-3
psn 60 kg
strict burpee box jump 70 cm
7:34

9/6/3 
55kg snatch 
28 inch box jumps

4:31 

bw 81kg age 32

8:26
Intermediate option

Scaled to165lb snatch, 30 inchbox

8:06 https://www.instagram.com/reel/CmTDQ9iOb43/?igshid=Yzg5MTU1MDY= 

scaled weight to 125#
6:57

4/11/21: Sc 105#...6:45
Today: SC 105#...7:25

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

6:06 - Sc (135lb squat snatches to work on pulling under.)

6:15 for just the 9s. At 155. Ran outta time. First 2 were squat sn. Then I double checked the wod and went with power sn. I’m not even intermediate when it comes to snatching! Last time under 6m with 140lb. 
Missed like 3-4 reps today at 155. Before fully caffeinated but after banana. Only did 3 bbjo and 2 snatches each at 75, 105, 135, 145, and 1 at 155 for a warmup. Came back over 2 hrs later and did the 6-3 in about 5-5:30 without any warmup except a sn. grip DL and a power clean. Found doing the squatty-turn on the box more fatiguing on the legs than minimizing time on the box. 

175/43/176cm

9:04 scaled to 95# snatch and 20” burpee  box jump overs.
M/56/5’9”/206

M/36/6’/178#

5:29 with 155-lb. and 30” box

Deo gratias

06'16"
Barbell 155lb
box 30-in

8:31, dropped to 105 for snatch. Last was 8:57@115 snatch. 

5:07 - beginner option 20 inch & 75#.

Knee not feeling great on snatces.

Intermediate 
6:41
50Kg Snatches 

29inch box, 60kg barbell, 7:37

That was fun

9-6-3 reps for time of:
Snatches
Burpee box jump-overs
♂ 30-in box, 85kg

M | 23| 87kg bw 

Time: 4:55

following mayhem program. I love these workouts, will start throwing in 1-2 mainsite wods each week

Scaled to 135lbs and 24" box equipment subs.

4:54.

220328 - 5:37
210411 - 5:40

Same scale both those times as well.

9'52" at 52.5 kg (115 lb)

Rx 16´

https://youtu.be/tjMQrkfpA8w

Modified
-
9-6-3 reps for time of:

Single-arm DB power Snatches descending into OH Squats (9-6-3 each side) @ 12,5kg DB
Burpees jumping to target
Weighted Box step-ups with 2x 7,5kg DB

13'42''
-
Peace.

Beginner scale:
9-7-5 
55# snatch, 20” box jumps
i wanted to face my fear of thundering on the Box jumps so I subbed that for the BJO given the volume is smallish. I set. Goal of going UB and FAST of the round of 5. 

time: 6:01

9-6-3 reps in 8:47 of:
Snatches, 135#
Burpee box jump-overs, 30"

Scaled weight to 95#, power snatch:  4:58

210411: Squat snatches, scaled to 75#. 30” BBJO: 6:53

4’27 @60kg (132lbs)

one Fall and Roll like in the demo vidéo 

60 kg Snatch (132 lbs)

4:34

https://youtu.be/NN6JAGt8VS8

8:45.   #75

Scaled, 9-7-5 snatches (105#), tuck jumps 
7:02

10:36 intermediate 

70# 24” 6:27:22

7:44
155 lbs, 28" box 

220902
Intermediate (155lb & 30"): 3:51
After working in the yard for 6hrs, 185lbs was a bit much to get under with sore legs. Happy with the time improvement 😏.
M/30s/225lbs
210411
Intermediate (155lb & 30"): 5:58

Lee 43Yrs (60kg Squat Snatch) 4.50
Noah 14Yrs (10kg Technique Bar Squat Snatch) 7.20
Christy 41Yrs (10kg Technique Bar Squat Snatch) 3.30

6:11 with #135 snatch 

M/39/160
Scale #100, 24", Power Snatch
6:15

135lb power snatch 
30” box

6:19

Scaled/subbed
125# Power snatch
Burpee tuck jump (as high as possible)
7:44

210411: Same sub, 115# PS 5:26

Not a strong performance today.  Wanted to up the weight, but I don't think 10# more would make me over 2 min slower.  Just couldn't keep moving - lack of focus and that "umpf" today.  Dropped the weight to 65# and practiced SS afterward, didn't count reps.

#125 4:32 44/m

great video of Tola Morakinyo setting records on You tube

Fun! 4:49 #105
Afternoon #115 4:41
Wife #15 24’’ box step ups 5:00

95lb snatch, 30” box
6:42

Beginner Option:
9-6-3 reps for time of:
Snatches
Burpee box step-overs
♂ 20-in box, 115 lbs
6:28

9/6/3
pwr snatch @ 95#
24" step ups
4:49
m/52/175
compare to
9/6/3
pwr snatch @ 95#
step ups @ 24"
6:14

This WOD also apeared on 20220328.

m/50/85

115#
6:59

Globo wod: If you're using iron plates today do heavy hang power snatches. For burpee box jump overs you can sub burpee bench jump overs or jump over any other object.  As a last resort you can do burpee broad jumps.  Dumbbells sub 18-12-6 power snatches,  80/55lb dbs, alternating. If 50lb dumbbells is the heaviest available men consider doing alternating dumbbell squat snatches, or an equal number of devils presses (burpee on dumbbells to double dumbbell power snatch) 

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Weightlifting and gymnastics. Range of motion, core to extremity, power output, jumping, changing orientation are also themes.

                  SHORT      MEDIUM      LONG

LIGHT

MEDIUM
                      x
HEAVY

STRENGTH SCALE
18 rounds of 1 and 1. Go as close to rx as possible

COORDINATION SCALE
2 rounds of:
2:00 snatches
2:00 burpee
2:00 box jump

STAMINA SCALE
For time:
18 snatches
18 burpee box jumps

MY STUFF
Did a test run on the Harry Potter workout instead

GENERAL FEAR LEVEL: 7