Db 22'5
15:08

Age 39 1,80  86kg

Scaled to 65#. All sets unbroken.

6:45

I like the comparaison to a Judge having interests in company A would not be allowed to judge a conflict between company A and company B.  Why would it be different in research?

16:28

9:32

9:38 Rx’d

10:29 @35k (80%) but all unbroken.

11:27 Rx

11:36 rxd. Went for singles on power snatch. Wanted to go unbroken on my thrusters but thought better of it once I got going. Didn’t want to redline until the final round. First set of thrusters in 10-5, then 6-5-4, final set of thrusters unbroken. HR 167 a minute later, 140 after 2 minutes. 

35# dumbbells

8:41

Rest Day - gym too packed

Rx'd 17:33

9:20

30kg

5:48

12:05

Scaled to 65lbs

8:11

11:54 rx broke everything into 8s and 7s, then final set if thrusters unbroken, goal in the 10 min range or under next time

Somewhere around 26 mins? I cleared the stopwatch before recording : /

M50/5’5”/155

65#
9:13

Rx
10:05
Started too fast 

65 lbs after deadlift 9:30

14:57 - scaled to 65#; still haven't gotten back into the groove since before the holidays and it shows.

32 / M / 5'9" / 140lbs

15lb dumbbells

22:08

7:26 rx

RX’d - 13:47

11:50

10:25
35lbs

Dotcomscaled Option 2
3 rnds
16 x alt. D/bell snatch
16 x alt. every 2 reps 35lb k/bell thruster
8:25

7:11
65#

25 kg.
10:45

13:16
3 rounds for time of:
15 power snatches, 65#
15 thrusters, 65#

Scaled to:
3 rounds for time:
15 power snatch 
15 thrusters 
65lb bar
13:36

5:53 with 40-lb dumbbells, because the gym was packed. Still a great workout and a BAD shoulder burn.

21:34 RX

Rxd my first ever RX!! I did it in 29:39! Not a quick time but my first ever RX all the same! #gottastartsomewhere!

11:55 rx

M/37/5'5/152LBS
3 rounds with 65lbs

rX 
20:36

12:36
75#

Rx 9:07

8:50 rx M/37/220

6:30 min #75 lbs busque la intensidad tratado de hacerlo unbroquen 

9:57 rx
Rough one
M47/5'11"/175

10.08 RX
F/27/56kg

8:06 75#

28yrs
155#
Male 

Ouch, my pride 

75lb
8:19
M46

As rx’d, 8:57.

Holy schnikes, that hurt!  Looking back, maybe choosing this one to do after a bunch of squats was not the smartest idea.  Went unbroken in round 1 (perhaps unadvisable), and was instantly at red-line.  Broke snatches 6-5-4 in rounds 2 and 3.  Broke thrusters 10-5 and then 6-5-4.  Splits were around 2:30, 3:00, 3:30 for each round.

45m/5'10"/180

Rx 13:00. Thrusters are always tough and I’ve never been great at them, but I’m finally feeling competent with them.

45kg 13:52

10:43 Rx

5’8” / 162 lb / 20 / M

Rx’d 8:20

65#
12:40

Practiced snatches w/55# 
Spent 30 minutes doing all 3 rounds
65# on last round of thrusters
Think I’m getting hang of the snatch

M/56/6'2"/178
scaled to 67#
10:41
Yuck! Capacity just wasn't there this early morning, but got through it. Thrusters killed me.

9:52 rx

24:36 thank the crossfit gods for the weight being 95 😭 sounds so easy but so taxing 

9:15

5:51 at 65 lbs

5:51 at 65 lbs

9:46 which was a little disappointing. I scaled it to 75# because I am just learning the snatch so I want to be careful still. Just can't figure out how to make contact at the hip on the snatch yet. Someday...

After a 7km run
40kg time 18:40 minutes 

6:54 75#   37y/o master
Great stimulus. I put a 10 min cap on for my athletes.
If it took longer then 10 min we needed to scale back more.
This will definitely be revisited.

5:30 RX should have made myself warm,up cardio better

10:10

6:44 Rx 
M/42/78kg 

75 lb
7:58

D
15 lb
6:41

Scaled for home:
30 alternating power snatches 53 lb KB
15 goblet thrusters 70 lb KB

5:39
55#

Rx 8’22’’ Si hay que bajar de los 5’ como dicen algunos, que baje Dios y lo vea....😃

been a long time since i've done cross-fit.  nonetheless....

95lbs x 15 continuous power snatch straight to thrusters.  rest 3 minutes.  Second set, 10 continuous power snatch, rest 5 seconds and the last 5 power snatches. 10 thrusters, 10 second rest, 5 thrusters.  rest 3 minutes.  Third set, 10 continuous power snatch, rest 5 seconds and the last 5.  10 thrusters, 10 second rest, 5 thrusters, complete.  Looking forward to this workout coming up again with the goal of continuous straight through on power snatches and thrusters with a 2 minute rest between rounds. To hell with running HITT or not (unless it's something from cross-fit), cross-fit is absolutely gratifying.  Of course, I did back after using cross-fit as my cardio/warm up.   good to be back

16:56
35 lbs

10:16 #75

14:30 RX 

15:55 rx

7:47v started Rx then dropped to 65lb after 2nd set of snatches. Was totally dead at the end still

9:36 rx

6:49 rxd

11:35 75lb

9:09 Rx

56/5’ 10’ 225,   I have been lazy for about three months and this was my first WOD back.  11:55 scaled to 55lbs.  It was a burner!

8:29 RX

8:48 modified w/little equipment & tiny apt 
3 rounds:
25 hang power snatch 
25 thrusters 
@15kg bar 

Each movement ub - mental challenge for sure

13:30 @ 75#

snatch form needs work, felt too much in the lower back, and cardio needs work!

8:12 for 2 rounds. Thrusters Rx. Power snatch 65lbs. Did a ton of physical labor before workout and shoulders were smoked. Amazingly ass kicking workout even scaled down. 

16:29 rx 

13:52

35lb.

All unbroken.  Break between each exercises and rounds. 

Next time 45lb and move faster. 

19:07

sinus infection took it easy but still made 10:11 Rx my sad but now I'm going to home remedies for the night. loved this one 🥰

Crossfit Forgiven
21/15/9
TTB/burpees 10 ish min
Then 1rpm pwr cln
Tied pr at 200#
m/48/175

9:56 Rx

RX 8:32

8:45 45#
First round, sets unbroken. 2nd and 3rd round did each movement in 9+6. This one was a mind game.

9:01 RX

15:15 RX

This weight is on the heavier side for me and I knew it was going to take me longer to get it done, but I still went for it. Focused on technique and listened to my heart rate so I kept up a fast pace for me but wouldn’t redline and just stuck with it, so I’m happy with that. This was a fun one.

10.48 RXd
One of those 'Don't judge the book by its cover' type of workouts! Omg! 

11.25 scaled to 25kg

13:24 Rx’d 

9:52 Rx 

13:36 RX - looked easy but wow that was a tough one. 

10:17, scaled down to 75

18mn at 42kg, it’s less than 95lbs but I’m a  french guy so I always have to convert the weights, sad life...

57 / 169

75#

9:58

14:30 rx 23/m/195 not proud of my time on this one, I need to work on my snatch form as I haven't done snatches in over 4 years. Killer!

9 min, 77Ibs

8'08" RX
Master 35 😁

Just diagnosed with a meniscus tear and cant squat at all so I scaled accordingly.

3 rds of:
15 Hang Power Snatch #95
15 Push Press #95 (very slight dip, more of a strict press)

6:48

10:19 Cleans/Thrusters.  65# M49.

with 65 lbs
20:17

10:00 rx thought i would be faster 

14:40. Looks easier than it really is. 

7:47rx

My Goal was unbroken...but my Fitness laughed and took a dump on my Goal.

Scaled to 65lbs to makes sure I could do all sets unbroken. Still not great. 

10:16

5:58
😞 Started Rx, got to my 3rd snatch & my left wrist felt off. On one of my graceful handstands yesterday I  landed on it wrong I guess, but I shook it off and it was ok. But starting bothering me today so dropped the weight to the empty bar and did it with  45#. 

9:40 RX really disappointed

16'55 rx

Great work out!!.... for sure not happening today....

15.20 rx 

19:51
Rx'd
Felt great but slow...need to build my cardio

Rx- 11:39... that was cardio intense 

Got it in 12:32 which I think is good. 

9:55 RX new to CrossFit 

9:49 RX

5/5/5
10/5

5/5/5
9/6

5/5/5
5/4/3/3

M59/6’2”/230

8:55 rx 

Rx, 8:13, leg burner

5:54 scaled to 20lb d.b. version. I needed a confidence boost, so scaling was good for me. 42 y.o., 180, F. 

6'03" Scaled
15 power snatches
15 thrusters
75 lb.

Round 1
Snatch ub
Thrusters ub

Round 2
Snatch 7 - 11 - 15
Thrusters ub

Round 3
Snatch 5 - 10 - 15
Thrusters ub

Scaled with 31lbs dumbbells:

16 1-arm DB snatches, alternating
16 DB thrusters

11:40

Thrusters remain a weakness.

9:26 rx!

11:12 Rx’d

10:22 at 75#
Tough gripping a 34-degree bar this am.
Good one, HQ.

10:28 Rx
M/39yrs/177cm/77kg
#intheopen

3 rounds for time:

15 Power Clean
15 Thrusters

75 lbs

6:01

8:37 Rx

Ouch, ouch, and ouch. Snatches have a longer line of action, but no squat, thrusters are shorter, but you squat.

Scaled weight to 65#
9:12

8:04 rx’d 

9:02RX

Ran 3 miles (moderate)
Then, 3rds scaled to BB power cleans x10, bb thruster x10. 8:02

10:35 Rx.. all ima say is 🤢🤮

Slight scaling at 40kg (88lbs instead of 95lbs): 13:36.

Not gonna lie, it kinda hurt, but it was a great WOD! 

11:11 RX

11:11 RX

8:21 RX horrible...... 

M/44/6'2"/185

After night shift and scaled to women's rx'd of 65# to get the intended stimulus of this sprint...5:02 went unbroken ***increase weight next time

Todays excuses: Cold, snow/slippery ground (outdoor-workout), improvised weights only, Little to no experience in snatches and slippery gloves...

warmup includes studying theory on snatches, broomstick-drills, ropeskipping and snow shoveling to acctualy have place to workout.

1st rd about 30kg, 2min30
2-3rd about 10kg, total <8min (8min04 minus time to put on and off gloves and set timer)

After Setting hearthbeat to normal; added some explosive work like short sets of single explosive pullups, single explosive Dips, single explosive shoulderpresses, kip work on pullup-bar and double unders.

12:14. Struggled to day...

11:47 Rx
M/40/5’8”/163

8:30 @ 55#
44F

14:29 Rx

44M/231lbs
a fitting WOD for a Monday.   11:05 at 65 lbs.  subbed overhead press with a dip for thrusters due to knee issue.  did snatch from hang position due to same knee issue.  first round unbroken, subsequent broken up a bit more, especially on the overhead presses.

Rx 6:56

8'44"@30Kg.  First WOD in a few weeks, felt every rep on this one, first round unbroken, then had to break the power snatch into blocks of 5, thrusters remained unbroken. A deceptively hard workout. 

RX
14:44
M36/6'3"/185

5:39 rx.

Ouch, this workout looks dirty! I’m coaching my athletes to go light and move fast on this one. 
Here are some thoughts on scaling:
Power Snatch- I consider the prescribed weight to be light. I will utilize loads with my athletes that will potentially allow the first round to be completed unbroken and the subsequent rounds to be completed with minimal rest breaks. This is the first time performing snatches this year. Be sure to spend plenty of time working on technique with a PVC pipe and an empty barbell before starting the workout. 
Due to the snatch grip, some athletes may have difficulty maintaining a mechanically sound position on the initial pull from the floor. In this situation, performing a hang power snatch is an acceptable alternative. 

Thruster: As with the power snatch, I will utilize loads with my athletes that allow this movement to be performed with minimal rest breaks. I expect this movement to be harder than I initially anticipated as the snatches done prior will fatigue the shoulders and hip extensor musculature. 

Newer athletes may benefit from reducing reps on both movements, as well as the load, and keep the primary focus on mechanics. 

It must be emphasized that bias can be unconscious, and that just as judges recuse themselves from cases for conflicts of interest, so, too, should medical researchers.

Alex I’d say from the floor. In my opinion. It would say hang power snatch if they wanted us to “hang at the knees” 

Intended Stimulus
.
This is a short to medium range workout. Both movements have a big range of motion, both movements demand you generate a lot of power quickly. This will get metabolic right away. Manage your effort so that you can keep moving continuously. Today, prioritize the number of reps over the load, let's work on that stamina! If you can handle both movements with good mechanics, adjust the load so that you can perform all sets with at most two breaks and with very short rest periods between. The purpose is to breathe fire, and you don't want the load interfering with that. Athletes with no experience with these barbell movements or that are still developing mechanics can choose the dumbbell version of this workout. 

OPTION 1
3 Rounds for time of:
15 Power Snatches 
15 Thrusters

Men: 95 lb.
Women: 65 lb.
Note: Sounds light? Go unbroken, prove to yourself that it's too light.

OPTION 2
3 Rounds for time of:
16 Alternating Dumbbell Power Snatches 
16 Dumbbell Thrusters

Men: 35 lbs.
Women: 20 lbs.
Note: Adjust weight as needed. 
.
Check @dotcomscaled on Instagram for some considerations on how to scale

Do they want these to be hanging or from the floor for the power snatches?

Globo scale: as is.  Use plates to bring the weight up to the proper height if not using bumper plates, or do a low hang.  For those with dumbbells only, it's 15 db thrusters,  16 alternating db snatches 50/35 lb dbs.

For all: control the barbell.
Pretend that you have iron plates on your bar, and bring it down with control at the end of your sets (no dropping). No singles on the snatches.  Obviously bail if it is an emergency.

Champions Club Scaling Notes

STIMULUS: 
“HUUGGGGHHHHH… ****!”  That was my reaction when I first saw this one. Why? Because it looks really easy on paper. And laaaaaaaawd have mercy the ones that look the easiest on paper end up being the worst.
This one is going to be a burner, plain and simple. Adjust the weight so everything can be unbroken, and even adding the stipulation of Unbroken or Done can make this “much more better,” as Cap’n Jack Sparrow would say.
The exception would be if the technique is not there; in that case I’d increase to 21 or 25 reps per round — assuming the intensity and weight will be lower. Volume — meaning repetitions — is one of the best ways to improve coordination. I’d go that route instead of adding rounds because of what’s called “blocked practice,” which talks about the value of doing one rep after another after another after another. The more reps in a row, the more feedback you get.

GROUP:
Hang snatch will be the default for most people I’m assuming, and there’s really no problem keeping it at the hang one, two or even three years into CrossFit depending on how consistent and flexible the athlete is.
If there’s an equipment shortage I see a few options: 1) have some use dumbbells for snatches or thrusters, especially if there’s big weight difference in what they’re capable of or 2) go in heats. Usually I would not go for option 2, but if there’s enough people in the session to keep the energy up then the workout should be quick enough to make it happen smoothly.

WARMUP: - since it’s cold and a short workout, make sure to go through quick enough to get a sweat; it’s more important here than in a longer workout
Kipping handstand push-up — upside down thruster
Kb swing — core to extremity and overhead for both movements
Box jump — prep for power snatch
Squat — prep for thruster
L-sit — more cowbell?
Jump rope — because always

KEY MATCHUP:  Yesterday’s handstands vs. today’s thrusters

SCALING THIS WELL WILL CAUSE ME TO: bring back my favorite Harbaugh gif
http://static1.1.sqspcdn.com/static/f/908283/28065863/1548441493763/22265171234

GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB): 9. Easy On Paper factor make me very nervous

GENERAL EMASCULATING LEVEL (1=WHO DOES RING HSPU ANYWAY?, 10=THIS TEENAGE GIRL IS DEADLIFTING MORE THAN ME): 9. I promise “light” weight will never feel so heavy