CFWUx2 35 40 50 1 rep each arm
25:48
48.75+clr/bar db

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35lbs

13:45, each round unbroken. 

Good to see the date following what we already observe in the CrossFit world. 

did 1/2, and mistakenly did power snatches instead of squat snatches

14:02

21:44 @12kg. Squat snatch, regular rows and press, tgu

17:35 55# DB

35# 
12:15

19:42 Rx
Squat snatch hard 

15:36 rx 
even 30lb. DB squat snatches seem impossible without a thorough warmup...
Did singles on all snatches and tgu except the last round. The rows and push press were active rest. Sucking major wind by round 2. 
40/190/5’9”

10:33 Rx

35#
Watched video for form

22:08

13:28
Scaled to 10kg DB single-arm power snatch / 16kg DB single-arm row / 10kg DB single-arm push press / 8kg TGU
M / 40 / 176cm / 74kg

9:40 Rx M/43/78kg 

18:35 
With 40 lb dumbell
Alternated arms for each rep, not each set

16:53
Rx’d

I am a new crossfiter and I want to know 
Is this workout just for weightlifting ? 

14:53 Rx’d. Definitely need to work on my single arm overhead squats

Dotcomscaled
12:30
45lb
Power snatch/row/push press
18lb TGU

Tried single arm overhead squat before and after workout but no range of motion available yet

11:31 with 35#
New respect for the TGU - the burn at the end was real, had to break them up in second rounds.

4 rounds, alternating arms each round, in10:11 of:
10 single-arm squat snatches,25#
8 single-arm rows, 25#
6 single-arm push presses, 25#
4 single-arm Turkish get-ups, 25#

12:05, RX'd.  non dominant TGU were very challenging. 

35# 
18:32

Turk get ups were tougher than I thought they’d be!

12:50 Rx

6:20 Rxd at 50

Stopped at 8:28 after completing only 2 rds; felt too smoked to push it today; did some bench press & close-grip bench to finish

Scaled to 4 r/t at 15#:
10 single-arm squat snatches
8 single-arm rows
6 single-arm push presses
4 single-arm TGUs
11:35

35 lb
9:49

40# Dumbell. 10:42
That was deceiving!

35# DB in 9:37

Jackie:
12# squat snatch 
20# rows
20# pp
12# oh lunge(4) knee raise(2)

13:54

21:50 40#

45lb
12:36min

M/ 45/ 135 lbs
I tried this gem early this am at my Y.
I just warmed up like normal and went straight into it. No warm up reps in the movements. I rather started lighter for the first set and went up from there.
It was my understanding that all reps should be done with 1 arm then switch to the other arm for the next round. Then repeat for a total of 4 total rounds:
1st round: I used a 35 lb DB (right arm)
2nd round: I used a 40 lb DB (left arm)
3rd & 4th rounds: I used a 45 lb DB (rt & left arms)

Completed in a little under 18:00
 To be honest the squat snatches felt easy overall & so did the rows. PP was a little challenging and the TGUs are slow movements but great. After the PP the shoulders were already pretaxed so I felt it after the first couple reps.
Good workout. On the TGUs I did windmills to touch my opposite toes. I was not super concerned with a time but push the pace and good movements. When you go single arm I want to make sure I'm not out of position in an attempt to push a pace too much.

All unbroken but the TGUs on the last 2 rounds I did in 3+1. 
Fun workout.

M/57/6’2”/178
25#
10:25
Mobility on the squat snatches was the factor limiting me to 25#. 

@50lb
1/4 squats on snatches
didnt sit back down on last tgu each round
15:03

Completed 2019-05-16
11:40 - used 25lbs, and did power snatches. Didn't have the mobility for 1 arm OH squat snatch. 

09.24 scaled to 18kg

Scaled
12:49 at 17.5kgs (38,6 lbs)

M 42/1.77m/77kg

17:45 RX

안양공식인증지부 크로스핏힘
10:37  (오른손 1R, 왼손 2R, 오른손 3R, 왼손 4R 덤벨 22.5kg 사용) 
강경택 45세/180cm/90kg

5월 16일 날씨 무덥다!!!

16:40 Rx

12:10 scaled the weight  because of the TGU...

9:48 35#

9:42 with 35#

Scaled to 35 lb and still kicked my butt
23:50ish.. forgot to stop the timer
Squat snatch killed my lack of flexibility and Turkish get ups are new to me and much harder than they appear

M/33/5’11/245

10:24 Scaled

40# DB

M/43/6’2/265

14:23 Rxd

Gotta work on those heavy Turkish get ups tough.  

4 rounds for time, alternating arms each round, of:
10 single-arm squat snatches
8 single-arm rows
6 single-arm push presses
4 single-arm Turkish get-ups

♂‚ 50-lb. dumbbell

14:00

Subbed single hand kettlebell overhead squat vice snatch.  Had a real problem in receiving in the bottom otherwise.  16:21 @ 16kg

35# snatches rest at 45#

11:30 

Lost track but my last round was 2:24

Good one

18:59 Rx women's 35# love this one 😍 

30lbs db
13:50

Rx 15:20

1st crossfit workout ever, did option 2 with 25#...12:30

16:40 Rx 

M/44/6'2"/180#

Women's rx'd 
8:47

So is this 4 rounds total meaning 2 of R and 2 of L arm or 4 round of R and 4 of L arm?

9:20 w/35# dB

M/6/190/51

9:59
Scaled 35lbs
Turkish get ups are tough!!  First time.  Used 20lbs

9:48. 20#. Heels elevated. 

Scaled to single arm power snatches.

12:37

43/6'3"/200
13:21 rx

RX 17:49 done at home, but I was on fire with my legs because of the days before, and the Turkish get-ups put my left shoulder on the spot, I mean, I have to work the stability and strenght on it. I did the TGU one by one, resting a little between them. Great workout. 

10:37 Rx- scaled Turkish Get-Ups 20# 

Rest 5mins Then:
5 Rds
20 Deadlifts (95#)
20 Hand Release push-ups 
Run 400m
22:18

4 Sets:
15 Bar Curls(45#)
15 DB Skull Crushers (15# DBs)

Am I the only one that thinks of the "Help I've Fallen and can't get up" Ad during TGUs? 🤣🤷🏻‍♀️

I want to see a double-arm turkish get-ups

As rx'd, 10:46.

Harder than I thought!  Worked on extra mobility to make sure I could do the squat snatches.  They went fine, but they started wearing me down by the end.  TGUs after push presses (and snatches) was tiring on the shoulders.

46m/5'10"/180

Gratifying to see such a profound effect demonstrated under the rigors of study conditions over a year. No mention, that I could see in the study, of exercise (probably by design so as not to obfuscate the findings of what diet alone could do in this population) but as we, who have watched the amazing outcomes in diabetic and pre-diabetic patient after patient on a low-carb diet (not even necessarily a frankly ketogenic one) over the years know, adding resistance training to muscle fatigue (ie anaerobic exercise) greatly improves glucose handling and body-wide metabolic function and would surely have made the results even more dramatic. 

11:27 (1pd for the rows/pp, 35# for snatch/tgu)

8:52 with DB 35 because because when doing a snatch with a weight of 50 lbs, it goes towards the tips of my feet and I bend my elbows

12ish minutes...messed up my timer.
35# DB, except TGU, where I used 20# DB for first 2 rounds, then a 26# kb.

10:23 with 50#

6:13 used 35 lb

Newby here.  

Everything was good at 50 except the Turkish get ups.  40 for two rounds then 30 for final two.  Who invented these things anyways?  

15 min.

260/50/6'4"

15:45 for this guy...
Mobility was not there for me today in the hips which really made the squat snatches a challenge.  Need to focus more on flex and mob during warm up

54 YOM 5’6” 213

Scaled 35 lb Dumbells
4 Rounds alternating sides each round

Single arm snatchX10
DB RowsX8
DB push pressX6
Turkish Get UPS X4

15:58
Could have gone heavier with everything except Turkish get ups


35 lb DB s

31lbs DB: 16:57

Great WOD!! Abs are shredded. Next time, hopefully I can do a bit more weight on get-ups. This was near the max for left side.

15:14 rx’d 

15:08. 30 lbs. each arm and all reps, except 35 lbs. for DB rows. My rate limiting factor is my left side, both strength and hip flexibility. I could have done 35 lbs. with my right arm but wanted to be consistent.

9:30, power snatch 25# (because this is my first time here and didn’t see the Option 2 until after I logged in. 

Scaled to
35# kb
11:01
m/49/175
Was hoping for 10 min but the TGU said "I don't think so":)

15:57 Rx

This one felt weird, I was going back and forth between stamina and respiratory fatigue.

Do we finish all movements on 1 arm then switch in the next round ?

Dang.  I've got barbell power snatches, bb snatches (though sketchy), bb OHS, and db ps.  Can't do a db OHS or ss to save my life.

7:30
Used 35 lb DB

Scaling this workout is relatively simple. Nearly all of my athletes will utilize loads that allow each movement to be completed unbroken, on the first round, with each arm. The squat snatch and the Turkish get-up will be the most challenging movements for most athletes. There may be situations where I have athletes use two dumbbells: a lighter weight for the squat snatches and potentially the Turkish get-up while using a heavier weight for the remaining movements. 
I may have some athletes that will modify the dumbbell squat snatch to a hang dumbbell squat snatch due to difficulty achieving a sound set-up position from the floor. I may also modify this movement to a power snatch followed by a controlled lowering into the best overhead squat possible utilizing a very light load.
Some athletes may need to modify the Turkish get-up. This can simply be done by performing the movement unloaded or moving from a lying position to a standing position in any fashion. Here are what some options might be for today:
1) For most athletes: Reduce loads to achieve the first round unbroken

2) For athletes where the squat snatch and Turkish get-up is very difficult, a potential option may be:
4 rounds for time, alternating arm each round, of:
10 single-arm squat snatches (35/20lbs)
8 single-arm rows (50/35lbs)
6 single-arm push presses (50/35lbs)
4 single-arm Turkish get-ups (35/20lbs)

3) For athletes that may need a movement modification, an option may be:
4 rounds for time, alternating arms each round, of: 
10 single-arm power snatches + overhead squat attempt
8 single-arm rows
6 single-arm push presses
4 unloaded get-ups

4) For athletes where the prescribed load is very light: Provide an additional challenge to complete the entire workout without putting the dumbbell down. 

Champions Club Scaling Notes

RANT: 
This might be the best “core” workout that has been posted since the new year, and with all the L-sits, that is saying a lot. When unilateral loading is introduced (any movement that has an odd number points of support), our job is to resist the rotation away from the odd point. For example when we are doing a pistol on our right side, our body wants to rotate to the left — which collapses the arch and impinges the hip. When we resist that rotation, everything stays stable. This is one hell of a job for our core to do, and my entire abdomen (abs, back, obliques (spelling?), lats) was absolutely fried after this one.

I SHOULD TRY THIS RX’D IF: I am flexible enough to have my squat snatches with a dumbbell look just like my regular air squats.

ORGANIC SCALES:
Strength — as is
Stamina — see group scale
Endurance — do a light weight version of this as your warmup and do 4 rounds of barbell snatch, pull-up, and push press as your workout
Flexibility — do one-arm overhead squats instead of snatches to grind through position more

NEUROLOGICAL SCALES:
Coordination — let go of the dumbbell on each snatch, do kipping one-arm ring rows for dumbbell rows, add reps if needed
Accuracy — keep the plant foot still on tgu for entire set
Agility — hard to with this workout, but doing the endurance scale might be in line here. Or just not stopping at any point during tgu, transitioning one rep into another
Balance — focus on the arches in your feet because they will tell you how your body is rotating

GROUP VERSION:  4 rounds, all single-arm like its listed: 20 5-lb. plate overhead squats, 20 one-arm ring rows, 20 one-arm push press, 5 tgu. I am not strong enough to do 50 lbs. on this one, and I am not flexible enough to hit the ROM on a one arm snatch. So this scale gives me more time and practice with the things I need.

WARMUP:
Jump rope — always
Handstand — overhead prep
3-point plank — unilateral prep
Squat — prep
Hip extension — haven’t done them in a while

GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB):  4. Tough one, but I’m definitely a fan of For Qualiuty

Globo scale: As rxed.  If needed, use Street Parking Rx for this (40/25lb dbs) or scale further.   If you are up for a challenge use a 53/35lb kettlebell.

This workout is the way you show your shoulders you love them. We are pulling and pressing in two different planes. And then we are stabilizing at that same joint in a full range of vectors.  However we also want this to be a metabolic workout. We want a weight that allows you to give that shoulder all the love in the form of awesome positions. And we also want a weight that allows you to keep moving with little to no rest. This should be a medium range effort, not a long one. When picking your weight, imagine you were to do the 4 TGU unbroken. Lots of athletes will be challenged by the squat portion of the dumbbell snatch. If that is the case for you, perform a power snatch, and then add a controlled squat going only as low as you can while keeping your shoulder in a good position with your arm extended and your feet fully on the ground. This way you will get the stimulus wanted while also strengthening the single arm overhead position. 


Ranty Note: It is common for CrossFitters to disrespect anything that is not a barbell. Let's not do that today. Respect that dumbbell and treat your movement as if you were doing it with a barbell. Mastering the dumbbell squat snatch will make you awesome at the barbell snatch (not the other way around).   


OPTION 1
4 rounds for time, alternating arms each round, of:
10 single-arm power snatches + controlled overhead squat (depth determined by your movement)
8 single-arm rows
6 single-arm push presses
4 single-arm Turkish get-ups
 
♀ 20-lb. dumbbell ♂‚ 30-lb. dumbbell


OPTION 2
4 rounds for time, alternating arms each round, of:
8 single-arm power snatches + controlled overhead squat (depth determined by your movement)
6 single-arm rows
4 single-arm push presses
2 single-arm Turkish get-ups
 
♀ 15-lb. dumbbell ♂‚ 25-lb. dumbbell