8+4 RX

M/40/5’9”/195#

	amrap'12
1 sq snatch 55 kg
3 pow. clean 55 kg
30 du
	7 rnds

5 rounds plus 23 reps 
Intermediate option (125 lbs.)

M/27/5'8"/170lb
CrossFit AFK

10+33 - Sc (135lb. 1 rep from finishing 11 rounds, dang. Still more rounds at a heavier barbell than last time.)

scaled to 105# and power snatch due to knee issue 
9+4 reps

Completed 11/21. Intermediate scale. 

4 rounds plus squat snatch and three clean and jerks plus five du. 

spent about 10 minutes on du, super rough. 

Intermediate: 4 rds + 4 reps in 5th

8 rounds plus 24 reps -intermediate scale

Tons of mistakes on double unders today. Only one unbroken round. Less total reps but I upped the weight and did touch and go clean and jerks throughout. 


180/43/176cm

4rds + 18reps with 95lb Bar

9 + 15 @95

9 round ( 130lb) 
1 full sn 
3 c&J 
30 D.u

M/36/6’/175#

8+33 at 135 lb. 

Deo gratias

9 rnds Rx
M/35/197

10 rounds at 65lbs and single unders 

Redo on Oct 12:
10+4 with 105#
It really helps when select the proper weight for yourself and drill proper snatch movement prior to the WOD.  Go figure. 

6 at intermediate weight (125#)
My lack of snatch acumen was exposed!  Now the hard part: to do something about it.
M/53/175/5'11"

4 rounds + 4 Reps in 12 minutes of:
1 squat snatch, 105#
3 clean and jerks, 105#
30 double-unders or 30 seconds of Double-unders

7rds+3reps

WOW. Ya’ll impress & inspire me.
I went slow today. 1 barbell. 75#s for the squat snatches & 95#s for the C&Js. DUs & changing plates killed me. 4 rounds 

Scaled weight to 75#:  11 rds + 1 rep 

201124: (Same scale) 9 rds + 1 rep 

Intermediate:
125 LBs 
Single Unders

9 rounds + 3 Reps    (1 Snatch + 2 C&J)

M 52/195/6'
9+1@115.  Last time 9 rnds@105.

7+1 at 115. Last was 8+1+3@120. 

Intermediate scale 
10 rds + snatch
125# for lifts
30 du

Modified
--
 AMRAP in 12' of:

4 single-arm DB squat snatches, alternating sides | 12,5 kg DB
6 DB clean & push jerks | 2x 12,5 Kg DB
30 curb jumps

> 6 rounds + 2 snatches
--
Peace.

Scaled to 95lbs. 
9 + 1

8 rounds
95lbs

Rx'd 7 Rounds +4 Reps

6 rounds + 20 DUs #135

11 rounds + 1 clean and jerk @ 50 kg (110 lbs)

8+ 3 @50kg

25Kg DB
7+1 

115lb

8+1

Did 5x3 Hang Squat Cleans before. Felt great. First attempt. Will revisit. 

Completed 221005, results there, then practiced empty barbell squat snatch and C&J.  Row + Strict Cindy worked me over today.  Compare to was 6 rds + 1 @ 95#.  Will look to revisit this later.

scaled to 115lbs

9 rounds + 2 c&j

7 Rounds with #95

1 Squat Clean
3 Hang clean & jerk
30 DU

10 + 4
95lbs

Compare: 8 + 14 @ 105

115 sc
9rd + 2

Today: SC 105#/DU...5+1/3/4
11/24/20: Sc down to 105#, SU 60...7 + 1/-/-

8+4 Rx
Compare to 201124: 8+1
Compare to 171230: 7+5

Lee (60Kg) 7+1 Rds
Noah (20Kg and Single Skips) 8+1 Rds

60 kg. 6 rounds

5 rounds #105 subbed DU with 12’’ 📦 jumps 

Scales to 45lbs bar
3 squat snatches
9 hang power cleans & jerks
30 double unders

6 rounds + 8 reps = 260 reps

Squat snatch is limiting factor. Tried 65lbs but only managed power snatch, so reduced weight and upped reps 3x.

Complete as many rounds as possible in 12 minutes of:
1 squat snatch
3 clean and jerks
30 double-unders
115 lbs 
6rds+1-s.s. And 3-c.j.

Scaled to
12 min amrap
1 sqt snatch--95#
3 cln/jrk--95#
30 jumping jacks to 45# plate
5 rnds plus 3 cln/jrks
m/52/175
as chris would say...I just checked the box....
but much better than my compare to.....

😊
in 12 minutes rounds
1 squat snatch
3 clean and jerks
10 double-unders
♀ 25 kgs ( 55 lbs)

Globo wod: If you are using iron plates today use a weight that you can bring down under control easily.  Consider hang squat snatches if you don't have standard sized plates.  Dumbbells sub is 60/40lb dumbbells, and 2 alternating dumbbell squat snatches.  Scale the squat snatches as necessary as these are more difficult than barbell squat snatches. Men, if the maximum weight dumbbells available are 50 lbs add one clean and jerk rep. Double unders sub if you don't have a rope is either 15 tuck jumps or 30 jump double taps.

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Weightlifting and monostructural. CrossFit-signature workout. Jumping with accuracy is probably the main general movement theme, also overhead, squatting with an upright torso, elasticity, rhythm, and range of motion

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM							x

HEAVY

TECHNIQUE SCALE
2-3 rounds of:
3:00 snatch practice
3:00 double under practice
*get to clean and jerks a different time

CONSISTENCY SCALE
As listed, all 4 barbell reps have to be done without moving your feet, all double unders have to be unbroken

INTENSITY SCALE
AMRAP in 12 minutes of:
4 power cleans
12 box jumps (touch-and-go)
*practice the other stuff during the warmup

MY STUFF
Didn't count rounds, did snatches and c&j for flexibility at 105 lbs. Doubles were off but still did them

GENERAL FEAR LEVEL: 7