CFWUx2 10*45dl burgener 10*95dl+1sn,c&j 1*95sn,c&j
4r
117lb sn,c&j

9 rds , heavy rope, Rx

7 rds plus 15 @ 130#
vs
7 rds plus 4 @ 125#

8 Rds RX

M/39/5’9”/195#

wow - do that everyday for a month and you'd shred a lot of fat.

Wife
11R in 12 mins with 15lb db
Hang power clean x5
Squat press x 4
Thrusters x 30

Me
6R+7r in 12 mins with 20kg bb
Overhead squat x10
Clean & jerk x5
DU x30

5 rounds + 1 squat snatch. 105#, 60 singleunders 

7 rounds plus 1 rep
No bar available, so used 50 lbs. dumbbells.  
2 single arm squat snatches, 3 double arm C&J

9 rounds plus 4 reps scaled to 120lbs. 

115lbs last 2 times and 1 rep more last time!
I don’t think I’m used to my new lifting shoes for either lifting or double unders...only did round 8 doubles unbroken...

176/41/69” 

Scaled to 135#

5rds + 1 SN, 3 CJ in 6th

Sc
7 rds + 4 reps
@105 lb

7 rounds rx’d

M/34/6’/175#

9+1 at 135 lb.

57yo m 5’5” 145lbs

Sub 95lb Power Clean & Press
60 single unders

around 5 or 6 rounds - scrambled to figure appropriate subs at first - chaotic but good at end

RX 8+18rep

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

10+1 - Sc (115lb)

M/43/6’3”/212
9 rds + 1 Snatch

prev: M/41/6’3”/215

8 Rds + 32 reps... one short of 9 Rds.

M/39/110kg
6 rounds + 4 reps
1 snatch
3 c&j
30du
Errei e acabei fazendo o snatch e nao o squat snatch

5 rds + 4 reps
subbed 2 reps power snatch (85#) and 2 reps squat clean and jerk 

M 50/190/6’
9 rnds @105.

Complete as many rounds as possible in 12 minutes of:
1 squat snatch
3 clean and jerks
30 double-unders
 ♂ 115 lb. scaled

9 rounds

due to shoulder dislocation injury I can’t do any of these movements. :(

scaled: 
tabata echo bike
37 calories

played around with single (right) arm DB C&J and Snatch 10# & 15#
left arm played with DB curls and tricep kickbacks (?) and some DB rows 10#

no particular number of sets and reps I just grabbed a weight and moved it around until it was hard to move. 

F/24/5’5/140
CrossFit AFK

Subbed to 85# 5 rds + 1 d/u

Scaled to 75#

9 rds + 1 rep

201124
https://www.crossfit.com/201124
Complete as many rounds as possible in 12 minutes of:
1 squat snatch
3 clean and jerks
30 double-unders
♀ 105 lb. ♂ 155 lb.
Post rounds completed to comments.
Compare to 181230.

Goal:
9 rounds

Actual:
7 rounds
Double-unders went almost unbroken for misses not for rest
Reduce weight and use barbell next time

Subbed:
50lb dumbbells at home
1 snatch per arm

GENERAL WARM-UP
Joint rotations
2:00 light jog
5 World’s greatest stretch
5 Back bridge
Arm push backs
10 Arm swings
10 Leg swings
100 Single-unders

SKILL PRACTICE
Handstand walking:
:30 nose hold
5 openers
5 ea shoulder taps
Wall walk aways

SPECIFIC WARM-UP

1:00 as many double-unders as possible

10 rounds rx.

a good one for me.

M/34/175/5’7”
rx
8rds

M/55/185/6’0”

12 min AMRAP:
1 squat snatch (135 lbs)
3 C&J (135 lbs)
15 box jump-overs (20”) (because DU is a non-functional movement)

8 rds + 5 reps

5 rounds even
Squat snatch scaled to 65lb, Clean and Jerks Rx at 105lb, DU scaled to 60 single unders
Talk about a skill imbalance...
Completed 20201127

8+1 Rx

Compare to 171230: 7+5 Rx

scaled weight to 135 lbs
6 rounds flat.

Did this immediately after Monday’s press workout. 

AMRAP 12 minutes of:

3 hang power clean & jerk @ 135#
30 double unders

5 rounds exactly. 

51/m/138#

66# snatch squat (some of these turned into a snatch followed by OHS)
3 c&j
90 single unders

8 rounds

7rd + 1 (135#)
181230: 8rd + 4 (125#)

RX: 6
47/5’11/195

Practiced doubles for a good 10 minutes during warm up. Also really warmed up snatches nice and slow. Wanted to keep good form on the squat snatches and knew I'd have to go lighter. 

Scaled to 105lbs. 60 singles. Lost count, 8 maybe 9 rounds? Kept the speed up! 

Rx’d
3 rds

7+4 11:26
Didn’t need anymore DU
Did 3 rounds at 80#, 3 rounds at 85#, 2 rounds at 90#, and hit 2 singles at 95# after the Wod. 

First day back to overhead after rotator cuff tweak about 2 weeks ago. started with yesterday’s 3 rep shoulder press workout for 5 sets as part warm up, part strength. 
95-115-125-135-135

Then scaled back the weight to 115 so I could do a squat pause snatch. Just a 1 second pause to work stability and strength in the bottom of the movement. This made the C&J lighter than the workout intended but oh well. I got to keep moving. double understand as Rx. 

7rounds plus one snatch at the last second.

Rx 5 rounds

Rx   13 rounds + 2 clean and jerks

After a 2.5 year break from CrossFit I attempted today’s workout scaled to only 95lbs for both snatch and c&j. Completed 6rds + 4. Also was able to string my double unders unbroken until round 6.

M/49/86
125#
8r

7+29 RX

just getting back into things after a hamstring injury last month, going to need to build my cardio back up. 🥵

12 min AMRAP: 7rds + 3 reps 

1 SQT SN 
3 SQT CL&J
30 DU’s
(95lbs)

Scaled 1 squat snatch 45#, 3 c&j 65#, 30 DU practice 
6 rds+1 snatch+ 3 c&j+20 DU

M/205/5’9/ 45
Scaled 105 
7 rnds + 1 C&J

Scaled to 125lbs
8 rounds + 1

7 Rounds + 2 Reps in 12 minutes of:
1 squat snatch, 105#
3 clean and jerks, 105#
30 single-unders

4 rounds
5 squat snatch no weight practice form
3 clean and jerk with 125lbs
30 high knee jumps 

Scaled / subbed:
 
AMRAP IN 12 MINUTES OF:

4 single-arm DB squat snatches, alternating sides | 9,5 kg DB
6 DB clean & push jerks | 2x 9,5 Kg DB
50 penguin jumps (can't do double unders, nor single unders for that matter) 

SCORE: 5 rounds + 4 snatches + 3 C&J

Completed 6 rounds, then did 20 single-arm DB OHS, alternating sides, for good measure.

 

AMRAP 12mins
1 squat snatch (65#)
3 clean & jerks (65#)
30 tuck jumps/60 single unders (alternated each rd)
7 Rds  + Snatch 

Compare to:
6 Rds + Snatch + 3 clean & jerks

M/53/5’9”/168 - Newbie

Complete as many rounds as possible in 12 minutes of:

1 squat snatch
3 clean and jerks
30 double-unders

♀ 105 lb. ♂ 155 lb.


WARMUP:

GENERAL WARM-UP

Jump rope: 200/100/100 - (both legs, single, single)

Complete a 6 minute AMRAP of: (3)

15 Air Squats
10 Walking Lunges
10 Wall Balls
4 Inch Worms

SPECIFIC WARM-UP

Burgener Warmup (https://youtu.be/Y5YFU_iuwJ4)
Skill Transfer Exercises (https://youtu.be/D4TgzUqleKU)
Banded Pull Aparts in Overhead Squat: 10-15 reps with a light band
Dumbbell Clean Drills (https://youtu.be/FRkZEvIXb0k)

WOD:

5 Rounds for Form (time secondary)

3-5 Overhead Squats (DB)
5-10 DB Cleans
90 secs Double-Unders

1- 5-5lb/10-20lb/90 secs
2- 5-7.5lb/10-25lb/90 secs
3- 5-10/10-30lb/90 secs
4- 5-10/10-30lb/90 secs
5- 5-10/10-30lb/90 secs

NOTES:

Man the overhead squat is HARD.  i think it’s both a strength and a mobility issue.  Multiple shoulder surgeries so lots of weakness ROM problems.  Looking forward to cleaning some of that gunk out!

Clean jerks and all that - too complicated for me - just trying to get the mechanics of the clean.  I have a long way to go!  Any suggestions for how to develop my technique are welcomed!!

4+17 75# otherwise rxed

8 rnds plus snatch, c+js, 8 du @95#
4su + 1du = 2 du
M/49/5'9"/155

Scale to 135-lbs
6 rounds + 4 reps
m/52/5'11"/200#	

Scaled to 42,5kg/95lbs

5 rounds+20 reps

Compare to was 5 rounds qith double KB 20kg snatches (no squat) & clean & jerks.
44/1.78m/73kg

As rx’d, 6 rounds + 21 DU (PR).

Fun to PR on this, as I had low expectations coming in.  I guess the revelation today is that I can be as fit as (or fitter than) I was 3 years ago, but it takes more warm-up to get there!  Not just for the heavy squat snatch, though that is substantial; I have to warm-up for dubs these days.  Ankles and knees just don’t like jumping like they used to.  Did all singles on the lifts.  2 misses on the squat snatch, but otherwise pretty good here.  No issue with C&J.  DUs were not great, had a couple mess-ups in each round.  Happy to be able to PR even with that.

47m/5'10"/185

Rx 8+1 

36/195/5’9/M

@60kg

8 Full Rounds

Not feeling it this morning. Scaled to 95# and squat snatch was still awkward and ugly.
6 rds + 1

This was a nice short WOD to get the HR up. I dropped the weight to 65# afterwards for snatch practice to hopefully figure why I was struggling. I think I just didn’t do enough warmup before jumping into the WOD. DUs were better today but not by much.

8 rounds + 18 reps

8rounds Rx - 155lbs.  
That was fun.  

2 x 36lbs 1-arm dumbbell squat snatches (1x each arm)
3 C&Js @ 95lbs
30 DUs

6 rounds

Thwarted by the DUs!!! I had PERFECT warm-ups but in the WOD I could not string more than a few in a row (16 was best - which is ridiculous). And to make it worse, the trips untied both shoes. Did weights on torso knock me so far off line?

M39/6’0”/190

7 rds @ 135

after the warmup 135 felt appropriate.

8+1+3. Finished round 9 in 12:35. Scaled down to 120

Gym in HOME


M/37/1.80/90

6 rounds + 2 CeJ

105 lbs
single under

https://www.youtube.com/watch?v=UDqSuoerPro

7 rounds + 2 reps
65# barbell, double unders and modified to power snatch

1 squat clean
3 hang clean & jerk
30 double unders

8 + 14 - 105lbs

9 rounds in 12:00
scaled to 105#
1 Power snatch + OHS
3 C&J
60 single unders

5 rounds, 2 reps better than last time

11 rounds and 3 reps
Rx
377 reps

Strength
Squat Complex

Conditioning
WOD (Mx)
60 singles instead of DU
105lbs

Tot: 7Rnds 

Still waiting for my barbell. Did :
5 squat snatch 35lb plate
15 clean & Jerk 35lb plate
30DU

4rds + 31reps

M/39/5’10”/195

RX - 8 rounds

7rds + 4

Scaled: 6rds+4 (105lbs)

Scaled to rounds of:
 2 2x45#DBs squat snatch
 4 2x45#DBs clean and jerk
 100 SU

8 rounds + 76

Scaled wod to 95#
DNF
3 misses of DU in 1st rnd,
Failed sqt snatch twice in 2nd rnd, 4 misses of DU in 2nd rnd
Got flustered by watching the clock.....
Took about a minute to be upset, then just decided
to practice the movements and be thankful for that.
Post the bad with the good.....
m/50/175

M/50/6’/188#

mod/scaled for available equipment:

2 Kettlebell snatch @ 55#
6 kettlebell c&j @ 55#
30 single unders w/ 1# weighted rope 

9 rds + 2/4/-

10 rounds + 2 reps Rx

M/27/199/6’1”

rx : 11 rd's + 1

RX:9R+1.
https://youtu.be/GCjFu5f9hkU

5 rounds.  Scaled to 40Kg 

NEED HELP WITH SCALING!

Ok - so brand new to all of these movements.  I’m thinking I should work on proper technique.  Not even sure I can do them at all!
I can do double-unders one at a time, and so it will take a while to get through 30.  Singles I can do in under a minute, but then - shouldn’t I be practicing my DU?  
should i just practice overhead squat?  I can’t get the empty bar overhead in a squat position
clean/jerk seems very complicated.  Where should I start?
I’m home alone - no coaches, but happy to take this sloooow!

Any suggestions about scaling this WOD so that I can be productive and get a good workout in are much appreciated! Thanks!

Sc down to 105#, 2*SU
7 + 1/-/-

Champions Club Scaling Notes

RANT
Nothing to rant about

WHAT ABOUT THE MOVEMENTS
Snatch - jumping with a heavy weight and an exaggeration on the squat position with upright torso
Clean and jerk - jumping with a medium-ish weight and an emphasis on lots of stuff, but mainly taking your body through a lot of ROM
Double under - jumping with elasticity and an added emphasis on accuracy

WHAT ABOUT THE FORMAT
Short and intense workout with three movements that require a good amount of coordination. You'll have to make the choice between wanting to preserve the short/intense stimulus or coordinated movements.

TECHIQUE SCALE
Same movements, extend out to 20-25 minutes

CONSISTENCY SCALE
10 rounds for time of:
8 bar movements (pick either c&j or snatch, not both)
75 single jump ropes

INTENSITY SCALE
AMRAP in 12 minutes of:
5 burpees (high jump)
10 box jumps (low, touch-and-go)

MY STUFF
I am still feeling Barbara so I did this one for quality. 95-lb. with the bar and one-foot jump ropes. Didn't count rounds.

GENERAL FEAR LEVEL: 7