next day

21-15-9
echo cal
pow. snatch 42,5 kg
8:23

10th of Sept. 2021
21-15-9
echo cal
pow. snatch 30 kg
6:38

stepper

220801

6:38 RX

M/39/5’9”/195#

No echo bike

400m run
21
300m
15
200m
9
11:40

Des machines de guerre ! Par contre après avoir fait un tel effort, un appareil pour se faire un massage est indispensable !!

8:32 (intermediate with run substitute)

7:56 intermediate option (18-Aug-2022)

M/26/5'8"/165lb
CrossFit AFK

8:11 - Rx (Should have used 85lb. My first bike felt easy, held at about 80RPM/above 500watts. Got through the snatches in 5-5-5-3-3, felt hard but doable. Got back on the bike and was fighting for my life. stayed closed to 75RPM/above 300watts and then went 5-6-5 on seconds round, miss counted, and did an extra rep - rough. The last bike was solidly between 200-300RPM at about 55RPM. I tried to go unbroken on the last round but actually did 6-3. All power snatches.)

Lesson Plan
Warm-up
10-minute bike (I used a real bike on the road)
Then, on a 25ft lane
High knees
Butt kickers
Spiderman crawl
Power skips
Broad jumps
Specific warm-up
Burgener warm-up with a PVC
Build-up
10 rounds every 1:30 (Newer athletes should just bike for 30-seconds then perform the barbell skill with a PVC)
3 cal bike - bike hard, after a few rounds find a fast pace to settle on for the rest of the session.
Snatch pull/ Hang squat snatch/ Power snatch -Start with an empty barbell, and increase the load every two rounds. This should get everyone at or above the workout weight for the last few rounds. If that load is too much for this aggressive build-up, scaling is highly recommended as this workout should be fast. 
Workout of the day
-pedal hard, lean into the bike
-make sure the barbell stays close to the heels at the start of each rep, if the bar gets away and forward the workout becomes much harder.
Cool-down and stamina
400-meter farmer carry
-light dumbbells
1-minute each side of:
Banded lat stretch
Banded hip flexor, lunge stretch

M/47/6'2"/185#

Scaled to women's rx'd 
6:24...5 seconds slower than compare to time with same scale

7:42 intermediate option

M/36/6'/174#

8:13 Rx

Deo gratias

6:52 Rx
M/35/197

11:26 intermediate
Tough one. Took way too much rest. 

7/31/21: Sc to intermediate 75#...7:27
8/2/22: SC to 85#...8:41

Mens Rx
7:12 

Intermediate

Assault Bike

6:42

Completed 8/1 at the Y. No bike, subbed rowing cals. Intermediate weight.

6:00.

Had to break snatches up on rounds 21 and 15. About a 10s walk between stations.

Modified:
--
21-15-9 reps for time of:
Burpees
Single-arm DB Snatches w/ 12,5kg DB

220730: 07'49''
210731: 10'07''
--
Peace.

Did cal row, i have no ergbike
35 kg bar

09:46

6:41 Rx

absolutely brutal. 

RX: 8:37

8:44
2:00, 1:30, 1:00 bike
95 lbs

Scaled : 5’54 (32,5kg - 33,25%)

https://youtu.be/TIG8MFtRCFY

7:57 for 15-12-9 cal on rower & 65lb barbell

Intermediate. Subbed row for bike (C2 at drag 7). Broke PS once each in the 21 and 15 sets.
6:50

Compare to 210731: 7:55 same scale/sub

Chris S., you definitely didn't check the box today dude. Nicely done!

Rx
7:59
Old Airdyne is not calibrated and likely underreporting. First set of 21cal took just over 2min. Snatches with steel weights so no dropping, tried to just touch or close to touch to simulate rubber plates. Each snatch round had 1 break 
M/30s/225lbs

How many calories? 

Row for cal
95lb power snatch 

8:43
compare to 8:35

8:46 Rx

Row for calories
Clean, 75 lbs

5:22

Subbed row, 8:12.

Bike wire was shorting again, so subbed row; looked like it was going to work at the start, but no dice.  Rows were around 1:52-1:55 pace.  Broke snatches 12-6-3 / 10-5 / 5-4.  Tough to hold on at the end.

49m/5'10"/180

10:43 scaled
65#

Did yesterday's box jump/ring push-up WOD today...results there.  Did Grace yesterday...results there as well.

A couple hours later...hilly 11 mile road bike ride in 39:09.  Prepping for a bike tour; I'm in shape, but not cycling shape yet!

Beginner Option:
15-12- 9 reps for time of:
Burpees 
Snatches (55lb)
8:15
Would have done rx quantity and 75lb for the snatches, but I have been dealing with elbow pain in my right elbow and didn’t want to make it worse, so I went lighter than usual today to see how my elbow feels.  

Row for calories, 75lbs snatches
9:35

Last time same weight, subbed 0.21-0.15-0.089 miles elliptical so not really analogous, 10:46.

9:12
First time snatching. 
45#

6:57 Power Snatch #75
Afternoon Beginner scale 3:54 
Wife did practice 

Intermediate Option:
21-15-9 reps for time of:
Echo Bike calories
Snatches
75 lb
8:48

Scaled
Burpees
40#db snatch-alt arms
7:19
M/52/175
Compare to with same scale
8:24

9:47
assault bike
first time doing a snatch 65lbs

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Monostructural, weightlifting. Using fatigue to make a medium weight feel heavier that it is. Jumping, upright torso, range of motion, core to extremity also themes.

					SHORT		MEDIUM		LONG

LIGHT
						x
MEDIUM

HEAVY

TECHNIQUE SCALE
AMRAP in 20 minutes of:
Run 200 meters
10 hang snatches (light weight)

CONSISTENCY SCALE
For time:
45-cal. bike
45 snatches

INTENSITY SCALE
Sub burpees for snatch if you don't have the technique good enough to go fast and practice snatches in the warmup

MY STUFF
11:21, - Run 400, 21 snatches, Run 400, 15 snatches, Run 400, 9 snatches. 105 lbs., full squat as usual

GENERAL FEAR LEVEL: 7