65#
13:57

8:46 - Rx’d

M/33/5'7"/217lbs

3Rds ~ (10:00)
15 HangPowerSnatches 75lbs (8,7)
10 PullUps (5,5)

Knew that was going to hit failure fast on PullUps, so snatches were methodical broken up. 30 pullups in 10 minutes will blow up my arms everytime. Snatches were just another random 1 day a week of a snatch variation. 

Felt like today's pull complements yesterday's push quite well. As well as high pulls complement hang snatches. I hope that these moderate weight pulling accessories/technique work helps in the long run, because I would rather just go heavy.

6:20

subbed black box jumps for snatch

9:40

4:44 rx unbroken reps goal achieved

4:54

3 rounds
15 DB hang power cleans 35’s
15 pull ups 

As rx'd, 4:47.

First round in 1 minute, but slowed from there.  Was shooting for 1:30 per round – and might have had that, but tore open a callous on the last set of snatches.  Snatches were 15 / 10-5 / 6-3-3-3.  Pull-ups 15 / 15 / 6-5-2-2.  Nice to know I can still go full send when I want to.

50m/5'10"/185

M/51/190

75#
10 pull-ups

6:19

Modified, untimed:
--
3 rounds of

15 DB hang power snatches @ 2x 12,5 kg
15 inverted rows 
--
Peace.

M/37/6’/178#

3 rounds for time:
15 hang power snatches 75 lb.
15 pull-ups

5:57

Deo gratias

17’15”
with 45kg 

75#

15 HPS
15 PU

6:42

Intermediate option:
Scaled to 30.5 kg

Time: 15:30
Still learning to do continuous kipping pull-ups. If someone could give me tips would be great.

9:42 rx

Should've scaled snatches 

M/39/205lbs/67in

Time: 6:11
*had to modify to concentric only pull-ups due to crappy shoulders lol

Scaled
15x45#
15
6:20

8:14 Rx
9-6 on hang power snatches
4-4-4-3 kipping pull-ups

Rx 12:14

75lb
9:19

Scaled: 5:00

Beginner
20kg
06:23

M/50-54 🎅🏻
Intermediate 
2:53 HPS (15); PU (10)
4:11 HPS (9+6); PU (10)
5:35 HPS (9+6); PU (6+4)
TT 12:39

8:49... Rx

Rx’d 5:45

45# HPS 10 reps
Pullups (3-3-2) each round
4 Rounds
15:37

3 rounds for time:
15 hang power snatches
15 pull-ups
♂ 95 lb
6:39

7:41
Rx except for 55# on snatches
Humbling!

Oof. Tough today.
34yo M, 5’5” 150#

3 rounds
35 or 25lb dbs. X15
mix of strict, kipping and assisted pull up.

11:34

53/m/70"/211

Intermediate with 75lb barbell and 15 band assisted kipping pullups

9:26

Going to try it again tomorrow using alternating arms with a DB and doing 7 PLU after each arm to see what the time difference is. 

6:29 Intermediate


GWU: 2x 1min JJ’s/15 Good Mornings/15 Passthru/:30 Side Plank w-rot./5-10 Ring Rows

SPWU: HPSN Prog/^Wod weight

Pullup WU and Pract

Cool Down: Wrist Stretches/Straddle Stretch
Wim Hof breathing tech

Rx...19:54 (4:31/6:34/8:49)

RX. 7:27 m

Intermediate with strict pull ups

3.19

Fire breathing with this one

Completed at 4:45am

Ran 0.5 mile warmup

Time - 17:29

95lbs 15,15,15 Snatches
BW 15,10,5 for Strict Pull-ups

First set went well with a time of 4:25, started to burn out there on out

tiempos de ronda
R1 | 02:39 |  
R2 | 03:17 | +38 s 
R3 | 04:09 | +52 s 
Ø 03:21 
Tiempo restante: 00:01 
10:06
3 rounds for time:
15 hang power snatches
15 pull-ups

♀ 65 lb
♂ 95 lb

6:43 rxd

Rx 2:46

M/33/175

34/F/165/5'5"

15:45 RX 
strict pullups 

4:27 InteRx

55# Unbroken, grippy
15 Pull-ups

RX; 
15 HPS 95/65
15 PU
9:52

8:39 Intermediate

Did the beginner option, using 30# barbell-7min-10sec.

3 rounds for time:
15 hang power snatch 45lb
15 pull ups with thick band
9:45

5:24 Rx 

Getting back in the saddle. But I am here.
Scaled @ 45lbs/jumping pull ups 10/10: 8:43

M 53/195/6’
5:08.  Scaled hang power snatch to #75.

3 rounds for time:
15 hang power snatches @ 65lbs
10 Jumping Pull Ups 
TT: 8:04

4:55 RX.  This workout is very deceptive.  I do Fran unbroken with ease.  I expected this workout to be easier and faster.  I found myself having to break up the snatches 10 and 5 in the second round, and the last round I broke up the snatches and pull ups 10 and 5.  #grip killer 

Beginner option
20kg hang snatches
Jumping pull ups
9:26

Oh I forgot to add I ran .89 of a mile prior to work out

First time! I performed with dumbbells because I didn't have access to big gym. 20lb dumbbells. The last round took me 3 sets to complete all 15 pullups. Time 7:15

12:45 scaled!
3RFT
15x hang power snatch @ 95
15x inverted row
120-140 BPM

Rx- 4:03

did 5x3 push press after…

Rx
4:34

Almost kept the snatches unbroken 🤏🏻

7:39 - Intermediate

Scaled the weight to 65# but did strict pull ups. So figured that is roughly intermediate.

Rx’d:  6:45

Grippy indeed. Rd 1 unbroken. Rd 2 & 3 broken 6/5/4 HPS and 10/5 Pull-ups.

I tried not to “hook grip my shorts” too much hahaha

My Training on Monday, January 8 at noon
3 Rounds For Time:
15 Hang Power Snatches 77 lb
15 Pullups
I completed the Workout in 11:15 minutes.
https://youtu.be/7tLjPR0gwxA

R X - 7:26

This workout humbled me 😅 I had to adjust the weight down. I’m not familiar with the snatch, so I was over ambitious trying to stick to the intermediate level!

Snatches 
95lb rx / 45lb rx / 45lb rx 

Pull Ups(with a kick up)
13 then 2 / 10 then 5 / 9 then 6

Time: 7:40

I did 30-40 min of KB core/balance work before this

Male 40 Rx
7:40

man that was hard on my grip!

Intermediate

8:24

10:15. 55lb . strict pull ups 

7:03. Scaled to 65# hpc and ring rows. 

7:08, rx amount at 75lbs. Grip Smoked!

Rx reps, 65# BB (so, ladies Rx)
6:13

Elbows were feeling that 65# in the warmup so I just left it there.  Grip ripper for sure.  Forearms are gonna feel this for a minute.

Rxd
8:21

4:10 RX

6:16 Rx

7:33

95lb hang power clean

Globo wod: dumbbell sub 16 alternating  dumbbell power snatches 35/50 lb dumbbell (Intermediate 25/30, scaled 15/20lb db)  Pullups as Rxed.

Scaled:
2x35lb dumbbells for power snatches (from the floor- missed the hang note)
kipping pull-ups

6:43

Rx   4:25
*with Chest to Bar Pull-ups.




Intermediate 
4:56 

M/49/6'2"/185#

Did Saturday's wod first results posted there then today's 
Scaled/modified to
3 RFT
15 - 26# DxKB snatches
10 - inverted rows
4:48

9:34 I had better days but yeah keep moving trust me 

rxd. 

6:13

Wow! 🥵
7:59

Beginner option:
3 rounds for time:
10 hang power snatches
10 jumping pull-ups
55- lbs
3:44

5:12 scaled
12 hps @55# ub
12 ring row 

spicy!

26yo/ 19 weeks pregnant 
8:32 Sx 
55#/ Ring Rows

7:23 rx 

Scaled - 8:46

3RFT
15 Hang Power Snatch (65lb)
15 Pull Up

Rx in 5'37. Tougher than it seems.

Intermediate
3 rounds
15 snatches (75#)
10 pull-ups 
7:06

3:53 Rx

3 rounds Rx
15 hang power snatch 45kg
15 pull ups

M/30/93kg
11:13

Scaled to
3 rnds
15 hng pwr snatch @ 65#
10 strict pull ups
5:01 (Dang one extra breath in rnd 2!)
m/53/175

M/48 intermediate 06:20

9:44 rx

Intermediate option:
3 rounds for time:
15 hang power snatches
10 pull-ups
♂ 75 lb
Completed in 4 minutes

Used 30 kg for snatches
15 snatches
15 pull-ups
9:55
( snatches 9,6 throughout)
( pull-ups 9,6, 8,7, 6,5,4)

3 rounds for time:
15 hang power snatches
15 pull-ups
♂ 95 lbs

Time: 14:03

Champions Club Scaling Notes

RANT
Nothing to rant about

MAIN DECISION
Scale for intensity/speed or scale for movement practice?

					SHORT		MEDIUM		LONG

LIGHT
					x
MEDIUM

HEAVY

STAMINA SCALE
For time:
45 hang power snatches
45 pull-ups

SPEED SCALE
3 rounds for time of:
20 kettlebell swings
10 burpees
*practice strict pull-ups and snatches in the warmup

NEW TO CROSSFIT SCALE
7 rounds of:
1 minute of pull-up practice
1 minute of hang power snatch practice

GENERAL FEAR LEVEL: 6?