CFWUx2 10*45dl+1sn*2 burgener 10*95dl+1sn
17 reps
89-117

Intermediate option. Made it past the 165 pounders. Didn’t have time to attempt 195. 

July 11th, 2021

wu: bike, pvc, scales, shoulder accessory
skill: oly, snatch

wod: amrap'10
			10 snatches
			1 min rest
			increasing weight 35/40/45/50/55
				4 Reds + 2 reps

post: abs + shoulder accessory, bike, stretching 

30 reps

34 reps at Sinagoga’s intermediate loads:
95-115-135-155 all power snatches (missed 2 at 155 even though I had 2:13 to work at that weight)
Warmup was 10 ohs with empty bar, then build-up only, finishing with two squat snatches at 155...
This was done with straps because of a hand condition. I don’t think it made it any easier than hook grip though. 


42/180lb/176cm

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

41 reps - Sc (65lb-100lb-115lb-125lb)

30 reps scaled

misread the WOD for the second day in a row 🤦🏽‍♀️🤦🏽‍♀️🤦🏽‍♀️
failed my first attempt at the last weight so I stopped. I finished first 3 rounds in 6:29

35-45-55-55

F/24/5’5/140
CrossFit AFK

Scaled. 32 reps.

Weight 1 (lightish moderate): 40kg
Weight 2 (moderate) 50kg
Weight 3 (heavy) 60kg
Weight 4 (heavy) 65kg.

my stuff: https://youtu.be/mERDraVokpw

modified weights to 95-100-105-115
made it 6 reps into 115.  36 reps total.

Intermediate 
26 Reps 

95-115-135
155(f)

Intermédiaire (52/61/75/7x87,5kg)

https://youtu.be/pM5Y3kVUvN8

M/35/6'/175#

Intermediate scale; finished 10th rep of 165 at the 8:58 mark

10 reps @ 115
10 reps @ 135
10 reps @ 165
1 rep @ 195 (+ a failed attempt)

Still the most helpful video I've ever seen for learning snatch technique. If you don't know what you're supposed to do and where the bar's supposed to go after watching this a few times, I don't know what else to tell you.

M/56/6'1"/178

Online Semifinals Event 4-ish

10 min AMRAP:

10 snatches (135 lb)
Rest 1 minute
10 snatches (140 lb)
Rest 1 minute
10 snatches (145 lb)
Rest 1 min
5 snatches (150 lb)*

*"Intermediate" scale was still too heavy for me

•Squat snatch (to bench)
-3 (PVC pipe) -3 @12 lb bar -3 @12 lb bar -3 @12 lb bar -3 @15 lb bar -3 @15 lb bar -3 @15 lb bar -3 @18 lb bar -3 @18 lb bar -3 @18 lb bar
•Snatch grip OH walks x4 lengths @18 lb bar -20 bar twists
•x2 lengths @18 lb bar -20 bar twists

Probably a year away from CrossFit workouts, starting my health journey from (what feels like) scratch. 

15 min AMRAP
400 run
15 BW Deadlift (165#)

4 rounds + 100 run

58/5’8”/160

34 reps

SQT SN
65-95-115-135(4)

Scaled to 75-95-116-135
(power snatches)
41 reps completed 

Worked to 1 RM snatch then:
10 min AMRAP 
Snatch at 65#
34, All singles focusing on form

45-55-65-70(2 Reps) =32 Reps

I still had time left on the clock, but the 2nd rep at 70# was ugly so decided it was enough. Even 45# didn’t feel light today. 

Did Women's Intermediate weights: 75-95-115-135 lb.

34 reps

6 sets of 10 snatches with 2x45#DBs. 1 min rest between sets.

Scaled weights to 95-115-135-155-lbs
37 reps 
Hit a wall at minute 8 after 3 reps at 155-lb - the bar just wouldn't go up!
After 2 fails, took a few breathes and managed to get 4 more.
m/53/5'11"/200#	

Too tired, so just did the 3 rounds of 10 with the minute rests, total 7:00. Stayed real light at 85,95,105. Blahhh

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Jumping with a really heavy weight, adding a endurance/stamina factor to make the weight feel heavier than it is and to challenge our technique

MAIN DECISION
Am I 1) strong enough and 2) in good enough shape to make this format a good dose for today?

TECHNIQUE SCALE
Max effort snatch day, sets of 10 or so.

CONSISTENCY SCALE
As listed, but maybe stay at the same weight the entire time - one that is just heavy enough to do 10 in a row on the first set.

INTENSITY SCALE
Technique scale but do some burpees or a short sprint before each set.

INJURY SCALE
Upper-body - Sprint 50 meters, 10 dumbbell snatches, rest 1 minute. Try 7 rounds?
Lower-body - 10 rounds of: 10 knees to elbows, 10 strict press

MY STUFF
95-115-135-155, then I was dumb and put on extra 5's and made it, thinking it was a pr at 185 lbs., only to realize it was only 165. So in my disappointment I jumped right up to 185, realized as soon as it left the ground that the lift wasn't going to happen, and then that was it. Also I read "snatch" with no other explanation as a full squat, unless it's Isabel.

GENERAL FEAR LEVEL: 7

Complete as many repetitions as possible in 10 minutes of:
20 alternating DB  snatches
Rest 1 minute
20 alternating DB  snatches
Rest 1 minute
20 alternating DB  snatches
Rest 1 min
Max-rep snatches in time remaining
Weight increases after each rest period.

31lb. DB 

Score : 12 (+60)

Complete as many repetitions as possible in 10 minutes of:
10 snatches  35 lbs
Rest 1 minute
10 snatches  45 lbs
Rest 1 minute
10 snatches 52.5 lbs
Rest 1 min
65 lbs x3
did full snatches

Hng pwr sntch practice
Isabel
scaled to 65#
2:08 pr by 11 sec.
m/51/175

Scaled weight to 95 - 115 - 135 - 145 (lbs). All were Power Snatch.

Only had 1 minute to go for 145 and only had 1 successful rep. Frustrating day as I really thought I would be able to move 135 faster and 145 for more reps.

Also, the RX'd and the Intermediate for this are just mind blowing weights to me. I can usually hang with some of these, but I suppose my Snatch just needs a ton of work before I get it on that level. 

1-arm dumbbell snatches: 35-45-55-65 lbs
18 reps at 65 lbs, 48 total

Rds.1-3 were 5/side then switch, 65s alternated each rep

oly lifts, true weakness...Sc to women's intermediate. 75#/95/115/135. Got thru round of 115 at 6:57. No reps at 135#

Only light DB available, so modified / scaled to:  
--
Complete as many repetitions as possible in 10 minutes of:
20 DB single-arm squat snatches (L/R) | 5 kg DB
Rest 1 minute
20 DB single-arm squat snatches (L/R) | 7,5 kg DB
Rest 1 minute
20 DB single-arm squat snatches (L/R) | 9,5 kg DB
Rest 1 min
Max-rep DB power snatches in time remaining | 12,5 kg DB
SCORE: 81 (20+20+20+21)
--
This was done in the early morning, still half-asleep 😴
Did 20 DB more power snatches for good measure. Then 40 horizontal rows, 40 bench dips, and 40-meter dumbbell front-rack lunge with 2x12,5 kg DB
5 km run scheduled for later in the day. 

43 Rx

Isabel   (6'30'')
30 snatches for time .135 lb.
https://youtu.be/SR6tiJYgnQw

Intermediate scale
51 reps