CFWUx2
5-10
5-10
5-10
5-10
5-10

RX 55kg and HSPU strict. rest 1:30 minute between set.
(5+10;6+9;5+9;5+9;5+13)

2,4
3,3
2,3
2,3
2,3
Used 2/3 of body weight (145 lbs.)

Rx’d at 135lb snatch and kipping hspu:
6/9
6/7 (fell)
6/8
6/8ish (lost the wall just before locking rt.)
6/7 last rep was a struggle

Used gymnastics grips reverse rolled unders the bar because I’m trying to heal the skin on my palms. I rested 30-40 seconds between snatch and hspu and 3-4 minutes between rounds. Snatch and HSPU are big weaknesses of mine and HSPU felt harder than normal today. Not really max reps on snatches but 6 reps felt tough enough and  like it would be challenging to hang onto for all 5 rounds. The format and loading forced me to practice good habits on the snatch. (Legs, locked arms in landing)  

180/41/69”

100# (1/2 BW)
12/9
11/7
10/7
10/6
12/7

M/35/6'/178#

7 hang power snatch each round at 115-lb.
Strict HSPU: 10/8/9/9/8

M/25/5'8"/155lb
CrossFit AFK

104 - Rx - (10/10-10/10-10/10-10/10-12/12 reps, 115lb and kipping HSPU's)

1 minute for each set (10min total), 45# db for snatch, push-ups on dip machine for HSPUs

100 reps(?)

Rx goal:
11+20, 10+17, 7+13, 7+13, 7+15

Actual:
Intermediate, 130 pounds
5 minute rest between sets

11, 10
10, 10
11, 10
10, 10
10, 10

I had more to give on the SHSPUs, but not the HPS. Hang Power Snatches (40% BW= 55#s) 2 min. rest between rounds. 
10/7
10/8
10/6
10/9
10/10

Scaled to 95# (55% of BW), Kipped HSPU

10/10
8/8
7/4
6/7
6/4

Used 115 lbs (60% BW) as 125 lbs was going to be too much. HSPU to 4" yoga block were mostly strict. Humbling. 

6/5
6/5
5/4
4/3
4/3

Used 65, then 75# and got >10 each round.  Assisted HSPUs.

JonNYC

40 kg (1/2 bw)

10+12
10+12
10+10
10+10
10+10

2min rest 

35/M/6’4”/264

snatches @ 135 lbs
handstand holds

6/50 seconds
8/47
8/50
8/48
9/47

5 rounds 
45lb bar hang clean 10 reps
45lb bar shoulder press 15 reps 

6/8 @ 125 (too heavy)
10/8 @ 115 (just right)
10/7
9/7
10/7

BW 185

9/7
4/5
5/5
5/4
4/3

5 rounds HPS 1/2 BW (104#) and strict HSPU to Abmat on top of about 4” of plates

12-11
13-8
12-6
13-7
13-9

5 rounds for max reps of 110# (1/2 bodyweight) hang power snatches
Pike push-ups, 30" box

5/5-5/5-5/5-5/2-5/4

Snatches: Rx at 150lbs (accidentally did 160 on first set)
160-5; 150-8, 8, 7, 7

35 total snatches

HSPU Rx:
15(strict), 11(strict), 10(strict), 16 (kipping),   16 (kipping)

68 total HSPU

M/28/6’1”/200lbs

Rx at 125lbs. (165lb. Body-weight)

12/33
13/31
12/27
11/26
12/27

Total: 204 reps

5 rounds of 10/10 reps @ 75# snatch and pike push-ups with feet on 24” box

H - 5rounds of 14/10, 20/10, 20/10, 20/10, 30/10 @ 10# single arm DB snatch & hand release push-ups 

Hang snatch at 115 (195 BW)
7-7-6-6-6
HSPU
5-5-4-9(pike push-ups)-6

took a longer rest between sets 4 and 5. Probably should have done that for every set but I didn’t wNt to take all night. 

i believe i have a descent big 3 , but damn am i such a beginner  @ snatch ( ‘ve been learning  move since December ‘20 ) 

Scaled to beginner 

50 snatches @ 22 lbs (5x10)
 
1rnd x 27 lbs ( improved + 2  reps since  last time) 

5 rnds of 10 pushups 

5rds max reps: 

HPSN(80lbs) 12-11-11-10-10
HSPU (4” Raised head target) 10-6-5
Knee on Box HSPU 25-20
*alternated between the two HS scales after each round 

F, 5’7”, 148lb

I don’t feel the best about this one...
Barbells and gymnastics are my two biggest weaknesses. 

Short on time and felt like I chose too heavy of a weight for the snatches (65#), so did 10-8-6-4-2 with HSPU using a 30” box.

I don’t know. I feel like I should have worked harder.

Scaled to 5 rounds
10 Hang power snatch, 45#
10 pike push-ups 
2 minutes rest in between sets 

5 rounds of
#75 hang snatch
HSPU
3 min rest in between
10/5 10/5 8/5 9/5 8/5

As rx’d, snatches at 140#.

HPS: 3-2-1-0-1
HSPU: 24-19-16-13-13 

Looks like we found a weakness.  Snatches were just too much for me at this weight today.  Strict HSPU.

47m/5'10"/190

Limited to DB, don't have HSPU, so I did: 

5 rounds for max reps of:

DB power snatches | 11,5 kg DB, alternating arms each round
DB shoulder presses, sitting on the ground | 2x9,5 kg DB
2' rest between rounds

SCORE: 
31 (L) / 11
33 (R)  / 11
30 (L) / 8
31 (R) / 8
21 (L) / 9

First time doing shoulder presses sitting on the ground. Hard! (almost tilted backward on the first movements,...🤣... newbie...)
Did an extra round,  21 right arm PS + 9 SP, for good measure. 
Great supporting material on this WOD - scaling notes, article, vídeo... great job, thank you so much 🙏

Scaled to 115# for hanging power snatch and strict handstand pushups

7 + 7 all 5 rounds with 2 min. rest between sets. Benchmark day for me as well. Let's see what happens in a year.

1/2 bw @ 95#/str HSPU to 4" mat

8/10, 8/12, 8/10, 7/10, 8/10 = 91 reps total

Total beginner here, commenting to try to keep myself accountable. I started CF one week ago, previously no serious exercise regimen. I modified the beginner version for a home workout appropriate for my skill level and the equipment I have on hand. 

5 rounds of:
10 dumbbell thrusters - 10# dumbbells
5 strict pushups

finished off with cardio afterwards

M/49/5'9"/157
Scaled to 95# and pike push ups from 30" box
10,14
8,12
8,12
8,12
7,13
104 total ~3-4 min rest between sets 

5 rds
max rep hang power snatch, 95#
strict shoulder press, 95# barbell
improv rest times- maybe 2-3 min each
12/9
9/8
10/7
9/8
10/6

Hang Power Clean- 60kg
Handstand Push Ups

Round 1= 7, 15
Round 2= 8, 15
Round 3= 7, 15
Round 4= 8, 15
Round 5= 9, 15

M/45/185 RX - 6/10, 6/10, 6/10, 6/8, 6/9

Scaled weight to 115# (little less than 2/3 BW). Strict HSPU
10,5
8,5
9,5
8,5
9,5

Benchmark day. Looking for improvement the next time.

3,5
3,5
3,4
3,4 
4,5 
Strict hspu with cushion instead of mat and 75#. Focus today: move well, hook grip, skill build. 

13-9/ 14-12/ 13-11/ 10-9/ 12-11 
(114 reps)

Hopefully at the tail end of a headache that started yesterday, and wanted to get at least 10 reps so went with 45#. I wasn’t going to do it at all so I’ll take it. 

M/55/6’1”/181

5 rounds, each for unbroken reps:

Hang power snatch at 75% BW (136 lbs) 
Strict handstand pushups (cap at 25)
2-3 min rest

Rx (masked) total reps: 195
12/25 - 13/25 - 14/25 - 15/25 - 16/25

**obviously didn’t warm up the HPS enough**

135-lb (=2/3 BW) snatch and kipping HSPU: 
10/25 - 9/21 - 8/19 - 8/18 - 8/17
Totals = 43 snatch + 100 HSPU 
m/52/5'11"/200#	

Scaled to 105 lbs (120 would have been Rx)
Strict HSPUs
6,8
5,8
6,5
5,5
5,5

2x45#DBs power snatches (53%bw), feet on 30” box piked PU, 3 min rest:

20/21, 20/16, 16/16, 15/16, 15/16

110lb Hang power snatch (63% BW) & Strict HSPU against wall for 3 rounds
10/10, 8/8, 7/6
100lb Hang power snatch (57% BW) & Strict HSPU against wall for 2 rounds
12/7, 11/5

Dropped the weight to get back up to 10ish reps for the last 2 sets.  Grip started to wear down too.
Didn't even make intermediate today.  Maybe advanced beginner?

M/43/5'11"/175lbs

HPS 6,5,4,6,3
SP 7,6,6,6,5
used 115. 

95lb snatch
hspu on box
11-10
10-10
10-12
10-12
10-13

Scaled to 95# Hang Power Snatch, Strict HSPU
8/5
7/3
7/3
7/3
7/2

RX@ 140
10-4, 7-12, 7-13, 9/13, 8/12

I feel off the wall on the first round... I also probably could have pushed the HSPU more every round by a couple reps. if repeated I'll shoot for 15 each. 

Tried to hit 10 on each round so used Half body weight (45kg)
10/11
11/11
11/10
11/6

8/10 (50kg)

M/34/5'7"/76kg
kb 20# only. no barbels+plates yet.
52:35.59
5 rounds / broken / varied rest periods:
20 kb hang power snatches (each arm)
+ 10 wall handstand negative pushups
done 🥵😅😸

Intermediate option
12-11
11-11
11-11
9-9
9-10
110 lbs 30”  feet on box

Hang power clean - 115lbs (75%)
HSPU
3 min rest

13/7 - 12/7 - 11/7 - 10/4 - 6/7

Scaled:
95lb hang power snatch
band assist HSPU
3 minute rest between sets
12-15, 10-15, 7-15, 8-15, 7-16

m/35/5’-10”/175lbs

RX - 150lbs, 4-16, 4-16, 4-16, 5-15, 5-16, 101 total reps

Scaled weight to 45kg 
11/12
10/12
9/8
8/9
7/8

64 reps
70lbs, 2 min rest between sets

39/F/135

Scaled:
5 Rounds for max reps:
95-lb. Hang Power Snatch 
Pike Push-ups (30” Box)
*2 Minute Rest Between 
13/10, 14/10, 10/9, 10/9, 9/6

RX, 135lb.
11-11/8-12/8-11/7-12/7-12

13/20, 11/20, 11/18, 10/18, 10/20. 
Using 60kg. 

This one was a little bit challenging did:

20+12
20+8
17+11
31+6
19+11

Don't know what the hell happened on rounds 3 and 4, for the rest I'm quite happy with what I did. But I do think I have to work on my HSPU, those numbers are stupidly low compared with the snatches. Also didn't post on sunday because partner left me hanging and didn't feel like doing it solo, did one tenth of each one of the movements (no chrono) just to demo them.

Intermediate scale: used 60kg.. 
one round every 6 minutes 
10+6; 10+6; 10+6; 10+6; 10+5

Champions Club Scaling Notes

RANT
Nothing to rant about

WHAT ABOUT THE MOVEMENTS
Hang power snatch - jumping/landing with a moderate-plus weight, emphasis more on jumping and upright torso
Handstand push-up - pushing using changing orientation to challenge it

MAIN DECISION
Do I want a max effort-style thing or do I want a regular timed workout?

TECHNIQUE SCALE
AMRAP in 20 minutes of:
10 hang power snatches
something upside down for some number or reps or time
or you could do it as listed, just give yourself 2 or 3 sets each round instead of just 1

CONSISTENCY SCALE
AMRAP in 20 minutes of:
Max reps bodyweight hang power snatches (or close to it)
Max reps dumbbell strict press

INTENSITY SCALE
Do a 50-meter sprint before each set of exercises (so 2 per round)

INJURY SCALE
Use the consistency scale and pick two movements you can do unscaled

MY STUFF
This is the one I did a few days ago by mistake. 9/11, 9/9, 8/8, 8/8, 9/9. 127.5 on the hps and wall-facing kipping on hspu. today I practiced freestanding hspu and L-sits for 25 minutes. Then lots of basketball.

GENERAL FEAR LEVEL: 4

RX:58KG.Rest for 3 minutes between sets.
(11+20,10+17,7+13,7+13,7+15) 
https://youtu.be/CyiHdhKKRZ8

Thank you CrossFit for bringing these workout de-briefs back!

Content like this will make all of CrossFit better! 

Another step in the right direction!