These will definitely be the toughest part of the workout for me! It's a lot more difficult to snatch that bar up over my head correctly if it's too much weight. These will be something i'll be spending time working on this year!!! 💪

CFWUx2 10*45dl burgener 10*45dl+1cl+1sn 10*95dl+1cl+1sn*2
2r +36 reps
117 lbs

Green vegetables are very effective in sports nutrition. For my part, I used them a lot to prepare for my first triathlon. Indeed, triathlon requires a very specific diet and green vegetables are one of them.

4+46 RX

M/39/5’9”/195#

7R+1 Rx

3 rounds plus 3 reps 
Rx’d

4 R + 51 reps

October 23rd, 2021; midday*

wu: bike, scales + planks, db
skill: tripple under

wod:		amrap'12 (no droping)
			2 power snatch 45 kg
			4 power clean 45 kg
			60 double under
				6 + 16

post: bike, shoulder accessory
* Three days rest between this and the prior wod to reduce the stress on my ankle. 

4 rounds plus 1 snatch rx’d. Used lifting straps on snatch due to an injured palm. Double unders slowed me down today. Couldn’t get ten in a row to save my life most of the time.  Best round was # 3 with only 2 sets needed. Singles on clean and snatch. Snatches felt heavy and some were  pretty ugly. 

182/42/176cm

Rx

4 rounds + 1 snatch 

Intermediate: 4 rds + 2 PWR SN

M/35/6'/175#

5+3 Rx

Deo gratias

155lb
6 rounds +
2 power snatch
4 power cleans

12 min

Male RX 23y 175cm 83kg

7 rounds + 3 reps Rx

M/28/6’1”/200lbs

6 rds + 4 power cleans
2 power snatches #85 bar
4 power cleans #85 bar
80 single under

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

7+21 - Sc (135lb for snatches and cleans. Doubleunders were a little off today.)

Scaled to 115 lbs and subbed 120 single under jumps for 60 doubles:

3 rounds + PS/PC

32 / 6’0 / 190

RX, 5R + 6

RX:5R+3.
https://youtu.be/yYMTpr9j9T4

Scale/sub - AMRAP12: 30 DU, 10 burpees:
7 rounds + 20 DU complete

Rx : 6rd’s + 16Du (focus : pacing )

https://youtu.be/NTudyJnDMEw

M 51/190/6’
Intermediate scale. 7 rnds.

Scaled to:
AMRAP 12min
2 PS 115#
4 PC 115#
120 Single Unders
5 rds

Practiced DUs before and after.

2 rds plus 11

6 rounds + 38 reps in 12 minutes of:
2 power snatches, 105#
4 power cleans, 105#
60 single-unders

6 rxd 

Male 51yo 78Kg 181cm 
115lbs
DU
345 reps= 5R+15reps

135#  

i cant do double unders.... scaled to singles. 

7rounds. 

I stopped at the store to buy weights for this workout. 

Unfortunately they only had bigger weights so.... after almost putting my bar through my apartment window during the snatch I did some thinking.....

Is jumping from 95 pound power snatches to 170 pound power snatches a dumb ass young man thing to do?  yes.  Do you have much oly lifting expereience? no.

However, I wanted to push weight up a little because ive been playing with my 95# for like 6 months and i'm like weak af.. so.

12 min amrap.

5 Power Clean to Split Jerk.
50 Dubs.

3 rounds.  A little over the cap

I am proud of myself for actually playing with the heavy-er weight even though i could likely put it through my apartment window.... musnt be to careful.


Micah

Sc to 95#...3 + 2/4/42
Power clean and DU limiting factors today. And dumb shoelaces, even with double knots

Scaled to 115lbs

5 rounds + 52 double unders

12min AMRAP: 7rds+49reps

2 PSN (105lbs) 8rds
4 PCL (105lbs) 8rds
60 DU’s 7rds+43

Great WOD!

Scaled to:
3 3x45#DBs power snatch
4 2x0#DBs power clean
180 SUs

6 rounds (in 12m 30s)

7 Rds +3
55#, 60 SU

7rds + 2 + 4 + 56 

95# bar, felt like death in first few rounds on snatches, then got easier. Should have warmed up better, rushed it today. Should have used 105 or 115. Also, did a low hang since I can’t drop the bar at home

did “air” singles (75/round). Rope wasn’t ready, but it did the trick. Would have died doing 60 dubs a round, even though I can

Modified, using 2x 12,5 kg DB
--
Complete as many rounds as possible in 12 minutes of:
6+6 DB single arm power snatches (L/R)
6 DB double hand power cleans 
60 jump and taps 
SCORE: 6 rounds + 6+6 snatches
--
Completed round 7 in 13 minutes. Steady flow, felt good.
20 km bike ride in the morning 

58 yo m 5’5” 150 lbs

25 burpees

70 min Jiu jitsu

30 pvc split snatches

7+1
125 lbs

Intermediate @ 125#: 6 rds + 2 reps 

Scaled to
12 min amrap
2 pwr snatch @ 95#
4 pwr cln @ 95#
60 plate step up to 45# plate (I may be done w/DU's due to achillies)
8 rnds plus 2/4/28 step ups
m/51/175

7 rounds 
barbell @55#
30 dubs

+2 rounds at the end with 15 air squat sub for jump rope when I peed myself

95lbs bar
20 DUs shy of 5 rds = 370 reps

Brand-new jump-rope today (WODNation on Amazon). Smooth, I really like it! But it's heavier than my old cable, and should be cut a bit shorter. I probably lost a full round due to tripping.

Mods at work. Used 105 for PS/PC. Just did 60 singles for DU. 
8+2+4+45. Finished out 9th round in 12:17

Complete as many rounds as possible in 12 minutes of:
2 power snatches
4 power cleans
60 double-unders
95 lbs 5 rds

Intermediate scale with weight, lowered the DU to 30 per round to keep it to about 90s per DU set.

4 rounds + 2 + 4 + 25 DU.

Finished round 5 and did a 6th for good measure. The weight was about right, don't think I could have done 135 but maybe. 155, no way. The DU are still a WIP...

Scaled:
105lbs on the barbell 
60 tuck jumps for double unders

6 rounds + 1 snatch 

Scaled to 12 min AMRAP of:
2hang Power snatch at 95 lb
4 hang power clean at 95 lb
60 dubs
Got 7+4 hard scale bc back is still weird but im still here!

Rx 6 rounds +4
M/44/80kg 

Scaled to 5 sandbag over the shoulder (100#) and 60 DU. 

4 rounds plus 28 reps

M/46/6'2"/180#

Scaled to 95# the rest as rx'd 
8 rounds
* nasal breathing only 

AMRAP 9 min

1 Power snatch @40kg
3 Hang power cleans @40kg
35 Double unders 

Score: ???

RX:5R+3.

Champions Club Scaling Notes

RANT
Don't tease me Minnesota!

WORKOUT THEMES
Jumping with heavy weight and then jumping with accuracy. Overhead, landing (squatting), core-to-extremity, and elasticity are also themes.

MAIN DECISION
Should PJ Fleck have called a timeout and chucked one up to that tall heaping mound of a TE at the end of the half or just have been satisfied with the 14-10 lead?

TECHNIQUE SCALE
AMRAP in 15 minutes of:
8 [pick either cleans or snatches, not both]
1:00 double-under practice

CONSISTENCY SCALE
As is, double-unders and barbell stuff have to be unbroken for set to count. Extend time cap if needed.

INTENSITY SCALE
As is, sub 20 box jumps (touch-and-go with feet together) for double under

INJURY SCALE
Upper-body - AMRAP in 12 minutes of: 12 one-arm dumbbell snatch, 20 box jumps (touch-and-go)
Lower-body - this is one I wouldn't try and replicate; pick two movements you can do at full capacity for 12 minutes and go at it

MY STUFF
Major box-checking today. 115 on the bar, one-foot singles, alternating every 10 or so. Lost count of rounds.

GENERAL FEAR LEVEL: 6

Globo scale: if you do not have a barbell such as a hotel gym or Planet Fitness we have a few options.  1. 4  single arm power snatches alternating arms and  4 double hand power cleans 40/60 lb dumbbells, or increase to 6 and 6 on the reps if using 35/50lb dumbbells. 2.  A single  Kettlebell 35/50 lbs can also be used.   If using a single dumbbell or kettlebell increase the cleans to 8 reps per round (4 each side).  For double unders if you do not have a rope sub either 30 tuck jumps or 60 jump and taps per round

Equipmentless/bodyweight sub. AMRAP 12  4 knee jumps, 4 high squat jumps (or heavy object toss over shoulder), 60 double unders or sub.

7.10

Not quite Coach B videos of Sage, but I guess these animes will do.