CFWUx2 40lbdb sn 1*5
32:28
Rows 4:10 3:00 1:52

16:11 RX

M/38/5’9”/195#

46:31. 35#

21:49 rx

25:11 rx’d. DB squat snatch was slow and awkward at first. Last 2 rounds each went smoother than the ones before. Gas and leg stamina became factors. Sub 2:00 pace on all rowing. 

177/41/69”

31:54
Fourth WOD since having COVID. Still felt bad. Used 50# DB with rope handles for SDHP. 35# DB for snatches. 

23:44, 50# db 
compare to 
22:36, 20# db

16:13

Alternating, hang power snatch 50# DB 

22:02 14kg dumbbell

19:48
50lb Dumbbell 

29:04
Rows, reps, rounds Rx. Scaled DB to 25#. Squat snatches on the left side are apparently a major weakness...
Completed 20201118

Did as home workout with 10kg db and bike erg (1.2m / 0.9m / 0.6m) - did only squat snatch do very taxing on the legs combined with bike ! 25:56

5’9/205/45/M
19’46
w/ 35# DB 

14:52 RX
Had to use 20kg so 44 pounds as I am in England

After an extended break
Scaled 25# DB
27:25

M/43/6’3”/215
17:50 and subbed 65#ovhd sq... some soreness so skipped the snatch part, and I never could do a full depth DB snatch!

prev: 13:56 with power snatches

17:14ish (not sure if the timer on my rower stopped when I stopped rowing)
had to hold two 7kg dumbbells in one hand (35lbs)
this was a good one. 

M/25/5'8"/160lb
CrossFit AFK

23:16 - Rx

For time:
Run 800 meters
50 dumbbell snatches, alternating
Run 600 meters
35 dumbbell snatches, alternating
Run 400 meters
20 dumbbell snatches, alternating
♂ 20-lb. dumbbell 

25:48

M/55/185/6’0”
50 cal Rogue Echo bike (3:41)
50 db (45 lb) snatches alternating
35 cal Rogue Echo bike (2:48)
35 db (45 lb) snatches alternating
20 cal Rogue Echo bike (1:36)
20 db (45 lb) snatches alternating

14:57

RX: 17:51

22min25

M 50/190/6’
18.01
No rower subbed subbed sdhp 100/75/50.

25:10 Rx

For time:
Run 800 meters
50 dumbbell snatches, alternating
Run 600 meters
35 dumbbell snatches, alternating
Run 400 meters
20 dumbbell snatches, alternating
♂ 35-lb. dumbbell

16:37

18:58 modified. I definitely took too much rest between movements.

Did dB power snatch at 50# instead. I can’t get comfortable doing single arm overhead squats—it keeps tugging at something in my back and I worry about hurting myself, even with a 20# dB.

17:08 Rx+ - used a 45lb dumbbell since that’s all I have

kept rows under 2:00/500m

M/27/6’1”/200

30:56

Rx 
23:04
M/48/5’5”/190

M39/6’0”/190

20:01 @ 35# DB

holy hip extension Batman!

18:08, was 22:15 last time. 

Subbed run for row.
No DBs, subbed 75lb bb. 
Reps as prescribed. 

26:23

M/36/170lb/5’7” 

30lb DB squat cleans
running fow rows: 1200, 800, 500m

23:30

Think 30lbs was right. Started with 7-9reps then 4-5 rep sets with 10 sec rest, challenging flexibility at the bottom especially on left side.

Scaled
15kg db
21.49 min
👍😅

30 20 10 55# DB

15:54

5x10 Box Squats, 166#

Completed Rx in 15:35.

No rower. Subbed 800, 600, 400m runs
40lb dumbbell squat snatch Rx 

20:07

Rx   16:53

Travel workout:
For time:
350ish meter farmer’s carry, 35# DBs
21-15-9
deadlift, 35# DBs
burpees
350ish farmer’s carry
18:46

Indian summer up here in Canada so did this outside with runs instead of rowing

Used 35# db and power snatches

a great outdoor wod - was able to drop the db's :)

16:31

20:43 Rx
m/52/5'11"/200#	

M/40/5’8”/190

Subbed 44-KB snatches (alternating every 10) and trail running.
1000m trail run
50 KB snatches 
750m trail run
35 KB snatches
500m trail run
20 KB snatches

27:10

4 Time
1000 M Row  4:23
50 DB SQ SN ALT 20#
750   M Row 3:13
35 DB SQ SN ALT 25#
500  M Row  1:59
20 DB SQ SN ALT 30#
23.04
56/M

19:29 RX- 22.5kg DB

Got better as the WOD went on with Squat Snatch. 20 unbroken in the last round. Just messed up early doors as I didn’t have the fluency. 

Scaled
100 DUs
30 ring rows
30 barbell squat snatch at 65 lb

75 du
20 rr
20 bbss

50 du
10 rr
10 bbss

20:39

This whooped me. The squat snatches are so taxing. 

Scaled to power snatch at 15#
20:12
Wrist balked at the 5 reps squat snatch warmup

60 Cal echo bike
50 DB snatches 
45 cal echo bike 
35 DB snatches 
30 cal echo bike
20 DB snatches 

Did not do sweat snatches, slightest DB I have is 35. 

15:23

Birthday wod!

36/195/5’9/M

Scaled to 35#
else as rx
28:21
m/50/175
includes 1 min talking to neighbor.....

17:59 Rx

Sub/scaled
Run 800, 600, 400m 
Snatches 25# DB
18:08

M/46/6'2"/185#

Women's rx'd 
18:43

Subbed elliptical trainer 10cal per 250m
26lbs dumbbell
19:12

Could (should?) have gone heavier.

Subbed to run and 25# db 
23:18 
Whoops... I did power snatches 😬

For time:
Row 1,000 meters RX
50 dumbbell squat snatches,  alternating 5lbs
Row 750 meters RX
35 dumbbell squat snatches, alternating 5lbs
Row 500 meters RX
20 dumbbell squat snatches, alternating 5lbs
28:30

21:25. Shoulder strength and mobility are horrible. Had to drop to 12# and still had weight way out in front. Good depth but those were ugly!

18:02

*40lb Kettlebell for squat snatch
**I did not alternate arms each rep.  I would string 2-4 reps on one arm then switch but I did split it evenly.

Game plan going in was 2min per/500m & 12.5 reps so that's pretty much where I ended.  1st round was on pace, 2nd round was a bit slow w/transitions and 3rd round I picked up some time.  Tried to keep the rows nice and steady around 2/500m without pushing too hard so I could jump right into the squat snatches without a break.

No rower and no DBs so subbed/scaled:

Run 800m
30 squat snatch (65#)
Run 600m
20 squat snatch (65#)
Run 400m
10 squat snatch (65#)
18:26

Then 15 minutes of SLIPS. Squat snatch felt good today, so next time I might go with 75# or more.

100 SDHP with 45lb bar
50 alternating dumbbell stanches with 25lb dumbbell
75 SDHP with 45lb bar
35 alternating dumbbell stanches with 25lb dumbbell
50 SDHP with 45lb bar
20 alternating dumbbell stanches with 25lb dumbbell
23:26

Hahaha! Make a mistake, make power snatches：14'36''.20kg.
https://youtu.be/aWNU_g3S44M

Scaled to 12-15#DB squat snatches
24:25

23:40

SCALED 
RUN

20:08

21:09 - slow and steady, focusing on depth in the squat/catch. Rowing was fast and fun

Subbed/scaled to:
100 2x20#DBs SDHP
44 45# DB snatch
75 2x20#DBs SDHP
32 45# DB snatch
50 2x20#DBs SDHP
18 45# DB snatch

14:25

19:56

Subbed rowing for running 1200m, 800m, 500m

16'59 Rx 17.5kg EU weight

Champions Club Scaling Notes

RANT
Just a Workout

WHAT ABOUT THE MOVEMENTS
Rowing - a monostructural movement at a distance prime for that mid-distance/glycolytic pathway
Dumbbell snatch - jumping with unilateral loading and an emphasis on squatting with an upright torso

WHAT ABOUT THE FORMAT
I know most workouts give us a lot of freedom to bias it how we want, but this one can be done so many different ways. Literally pick what you want to accomplish.

TECHNIQUE SCALE
As is.

CONSISTENCY SCALE
For time:
Row 2250 meters
150 dumbbell snatches

INTENSITY SCALE
Do each round for time, then rest as needed between

MY STUFF
18:35, I decided to prioritize the squatting - used a 15-lb. dumbbell and it was way the hell out in front of me but I hit the bottom of the squat with decently good position in my hips and feet. Ran 1200, 800, 460m as a sub for rowing

GENERAL FEAR LEVEL: 7