CFWUx2
36:54
45+bar/clr

June 9th, 2021

wu: bike, pvc, bar
skill: oly, snatch

wod: 50-40-30-20-10
			sg db snatch 15 kg
		5-4-3-2-1
			strict chin ups
				14:35

post: bike, shoulder accessory, stretching

24:35

28:45 with 12’ rope climb from seated. (Starting legless) and 70lb dumbell. Alternated arms through 50/40 but started to do sets of 2-6 per arm In the 30’s and beyond...

180/42/176cm

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

27:17 - Sc (Don't have a 70lb dumbbell and need to work on 15ft ropeclimbs, so I did this: 60-50-40-30-20 reps of dumbbell snatches with 50lb, and 6-5-4-3-2 rope climbs)

Rx
18:46

21’52 (Db 30kg, 22 feet rope)

https://youtu.be/5cI-vN-sES0

Used 35 lb dumbbell. 
19:06

I don't have dumbells, don't have rope

70 lb barbell snatch
x3 chinups

28:58

Male 23y 175cm 82kg

Scaled to 50lb DB:

20:30

42 / 6’0 / 195

Intermediate Option - 26:20
subbed laying to standing rope climbs w/5 sec. hanging hold at top
Right shoulder still not 100%

Sc to 45# DB, 1 rope climb each round...24:50 (6:18/6:35/5:49/4:01/2:07)

40 dumbbell snatches
7  pull ups
30 dumbbell snatches
6 pu 
20 dumbbell snatches
5 pu
10 dumbbell snatches
4 pu

42-lb. DB
Time : 17:47

2nd wod after two weeks off, just did the 50-40-30 rounds, used 50 DB, 25-20-15 pull-ups for rope climbs. 
18:55

Subbed with:
50# DB (heaviest I have)
3 rope pull ups for every 1 rope climb

14:44

Snatches: 28-14-8/22-12-7/16-8-6/14-6/10

20:47 Rx

that dumbbell got heavy

M/28/6’1”/200lbs

Completed 5/25 a.m. 

No 70lb DB or rope available. Subbed with 57lb DB and 3 strict pull-ups + 3 knees to elbows for each rope climb.

17:41

Had to break up the DB snatches into sets of 10 after trying 50 without a break. They got very exhausting! 

18:44
50 dumbbell snatches, 35#
5 rope climbs
40 dumbbell snatches, 35#
4 rope climbs
30 dumbbell snatches, 35#
3 rope climbs
20 dumbbell snatches, 35#
2 rope climbs
10 dumbbell snatches, 35#
1 rope climb

Thank you for sharing your knowledge and making us better coaches. Kolin and Eric rocked the L2 in Brownsburg all weekend!! We appreciate you!

Well I only have an 9' rope and barbell...

40-30-20-12-8, 115lb snatches
5-4-3-2-1 lay to stand (with extra pull) on 9' rope

19:18

Scaled:
55lb db snatches
3 x strict pull-ups
14:06
too wet to set up my rope today

M 50/190/6’
Scaled to #45.  16:10.

Shout out to all my CFL2 peeps in Eville! I had such a fun time learning and becoming a better coach with you all! Thank you Nuno and Kelly for being amazing Seminar Staff! I couldnt have asked for a better way to spend my weekend! CF Level 2 Edwardsville

(60-lb snatch): 14'50''.
https://youtu.be/OVrlkwXdMOY

Beginner...scaled:


10 L arm snatch
10 R arm snatch
10 L arm snatch
10 R arm snatch
10 L arm bent over rows
10 R arm bent over rows
15 L arm snatch
15 R arm snatch
15 L arm bent over rows
15 R arm bent over rows
 
13 min

10 lb snatch
15 lb bent over rows

No rope here. Army Leg Tucks and Bar hang snatches. 19:04

Intermediate (male)
20:43

Intermediate scale (40-lb snatch): 15:57 
m/53/5'11"/200#

50/5 40/4 30/3 20/2 10/1
snatches (25# DB)
lay to stand to lay rope climbs 

20:05

modified / scaled:
--
Dumbbell power snatches with 9,5 kg DB, reps as prescribed 
1 rope climb = 5 air squats + 5 inverted DB rows with 2x 9,5 kg DB
SCORE: 18'38''
--
Adjusted to available equipment. Still, nice one.
5 km easy run before.

Scaled to 35# DB power snatch (heaviest I have) and 5 commando pull-ups per rope climb (no rope)
13:52

Switched hands every 5 reps and went unbroken each set of snatches. Nice way to finish out the series.

Quick shout out to Eric and Kolin for their work at the CF-L2 class at CrossFit 9 Degrees in Brownsburg, IN.  As always, impressed by the level of knowledge that is relayed in CrossFit courses and the professionalism of the seminar staff.  

8:55 modified
halved number of snatches @ 20#
tripled ring-rows for climbs

When do the swimming workouts start?

☆CFHIM 26:48 (30kg = 66lbs)

Full rep scheme
45 lbs DB Snatches
1 rope climb = 4 pull-ups + 4 knees-to-elbows
24:51

Intermediate Option:
For time:
50 dumbbell snatches
5 rope climbs
40 dumbbell snatches
4 rope climbs
30 dumbbell snatches
3 rope climbs
20 dumbbell snatches
2 rope climbs
10 dumbbell snatches
1 rope climb
28:24 ,35 lbs dumbbell,,120,’ rope

50 40 30 20 10
40# db snatch
25/20/15/10/5
strict pull ups
21:27
m/51/175

Final de semana de muito conhecimento!! Agradecer aos coachs @coach.jobst @victorhmorris @franpinheiro_  e a @crossfittairabj
melhor staff ever!! 🔥🔥🏋🏽

Scaled to:
45#DB snatches (mostly power snatch)
4 strict pull-ups per 1 rope climb

17:49

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Using grip fatigue to challenge our ability to commit to skill (core-to-extremity). Also jumping, unilateral loading, and odd object themes here.

MAIN DECISION
Is a descending rep scheme going to work best or should I make it more consistent?

TECHNIQUE SCALE
As listed, lose the timer (avoid lay-down climbs and at least wrap and hold for a while)

CONSISTENCY SCALE
AMRAP in 15 minutes of:
20 dumbbell snatch
3 lay down climbs, or 6-8 rope pull-ups (strict)

INTENSITY SCALE
Instead of rope climb, do this outside with a stone wall or another high object you have to scale (takes the grip factor our of it)

INJURY SCALE
Upper-body - same arm for dumbbell thrusters, run 500, 400, 300, 200, 100
Lower-body - one-arm dumbbell press (25 each, 20 each, etc.) and legless rope climb/lay down

MY STUFF
started at 40 with a 30-lb. dumbbell and did legless rope climbs, time was 9-something

GENERAL FEAR LEVEL: 6

Best seminar staff ever! @Nuno @Kelley 
Level2 Crossfit Edwardsville