7:07

3:59 RX

M/40/5’9”/195#

10:41
Last nine reps at 135 lbs. were power snatches. 

M/27/5'8"/175lb
CrossFit AFK

6:53 - Rx (Singles. Did the first 10 in about 2 minutes. The second 10 in another 2 minutes. Then what ever time was left to get it done.)

As rx’d, 6:37.

Elected to change out weights; probably should have gone ahead and set up 3 bars.  Reps felt good, but 135 felt heavy.  I had two misses at 135, which were me rushing and getting out of position.

50m/5'10"/185

10 SquatSnatches 65lbs
10 SquatSnatches 85lbs
10 SquatSnatches 105lbs

Focused on quality squats instead of time. Overhead squatting and squatsnatching is still new. Just a lifting session.

Intermediate ish. 

95-105-115. 

7:28

only one fail at 115, otherwise felt like some good form for the reps. Kept thinking mentally to be like lightening getting under the bar which helped my mechanics. 

Rx - 5:54

95lb-115lb-135lb 14:35

Should have warmed up better and/or go down in weights

75 10x
85 10x started doing powers
95 6x power

M/48/5'8/#215
6:00_#75/85/95

PVC-45-55-65
10 reps each not for time

Rxd 9:03

Rx- 7 min

RX 13:10
10 at 60 KG
10 at 55 KG
10 at 52.5 KG

Beginner option:

Time:16:54

30 x 95# 10:35

First time executing squat snatches in a WOD. 

m/37/5’9”/212

M/37/6’/177#

10:50 intermediate 

Deo gratias

2:35
RX

Modified to single arm DB OHS 
--

10 + 10 @ 10,5 kg (L/R)
10 + 10 @ 12,5 kg (L/R)
10 @ 12,5 kg (L) + 10 @ 15,5 kg (R)

> 16'30''
--
Peace. 

3:36

10 SQT SN (75lbs)
10 SQT SN (85lbs)
10 SQT SN (95lbs)

GWU: Full Body Rot.
3x 50’  OH stretch walking lunge/10 KBS/ 100m Jog

SPWU: 10 PVC Passthrus/PVC SN Prog./Bar SN Prog.

Cool Down: Shoulders/OH Mobility

Scaled to 10x75#,10x85#,10x95#

11:00

Intermediate Option:
For time:
10 squat snatches, ♀ 65 lb
10 squat snatches, ♀ 75 lb
10 power snatches, ♀ 75 lb 

20:08
Tried 85 but only got 2 so dropped down to 75 for last set and switched to power snatch. 

Dowel, 25 lb, 30 lb. 13:04.

Completed all 30 at 50Kg with singles

6.52

14:55 

10 squat snatch 42,5 kg
10 squat Snatch 52,5 kg
10 squat Snatch 57,5 kg 

For time:

10 snatches, 55 lb
10 snatches 65 lb
10 snatches 75 lb

7:53

Scaled to 105/115/125lbs

7:45

M/39/72”/170

45 kg, 50 kg, 55 kg 5:39

75, 85, 95
Steady :30 pace

14:32

Women's Rx'ish
No change to reps/weight, but didn't track the clock well either - somewhere in the 9 minute range.

Finished up with a few rounds of power snatch at 75#.  Squat snatch is still not something I'm comfortable with going heavy, so I was more concerned about quality than time.  I was gong to do more power and squat practice but the left wrist was playing up so I shut it down for snatch.

9:49, Intermediate 

For time:
10 power snatch 20lb bar
10 power snatch 45lb bar
10 power snatch 65lbs
Hip and shoulder mobility work arounds
TT: 2:37

5:46 RX

Those 135 got nasty! Felt like 185 at the end

Rx
6:08

Son(15)
@85,95,105
8:50

Daughter (13)
Spent 10min snatching a pipe then trying to snatch an empty bar. She will need more coaching but she's doing ok for her first ever snatches.

5'59" at 25-30-35 kg

Intermediate 
6:57
focused on depth

10 reg snatch, 65lbs
10 reg snatch, 85 lbs
10 reg snatch, 105 lbs..had to do 2 sets of 5. Last round far harder than exp.
Warm up 2,000 m row 8.58

10x 45lbs barbell
10x 55lbs barbell
16x 30lbs dumbbell (8/arm, switch every 4)
4:44

12, 14, 16 kg DBs (26, 30, 35 lbs)

7 minutes.

https://youtu.be/uBUnl9OUlNw

5:01, did Isabel at 95lbs. Broke at 8,15,20,24,30

10 squat snatches, 55#
10 SS, 65#
For practice on the movement and coordination/balance. Not a movement I ever do for strength or at remotely challenging weights. 
Then followed Chris’ lead with
10 deadlift 135-185-205-220-205-185-135#
No “real” rest btwn rounds, but I suspect my weight changes were slower than Chris’. 

 60/5’8”/155

45-65-75-85-95-105-115 x 10 no timer 

For time:
10 squat snatches, ? 75lb & 115 lb
10 squat snatches, ? 85 lb & 125 lb
10 squat snatches, ? 95 lb & 135 lb
Post time to comments
Scaling:
Reduce the load on each set to maintain solid
mechanics while pushing the intensity

Set 1- 115
Set 2 - 95
Set 3 - 75

Total time: 9mins 24sec

For time:
10 squat snatches, 35-lb
10 squat snatches, 45- lb
10 squat snatches, 65-lb
8:12

SC to 75/85/95...14:04

Scaled to
10 SS @ 65#
10 SS @ 85#
10 SS @ 95#
untimed
m/53/175

Globo wod:  If you are using iron plates today use a weight that you can bring down under control,  and consider doing low hang squat snatches.  Dumbbells sub is dumbbell squat snatches alternating, 14@20/35lbs, 14@30/45lbs, and 14@35/50lbs dumbbell. 

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Weightlifting. Single modality. Jumping with lots of ROM, squatting with upright torso, a twist on a classic benchmark

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM				x

HEAVY

COORDINATION SCALE
Max effort snatch format, lots of reps, light weight, rest as needed between sets

FLEXIBILITY SCALE
Spend 5 minutes hanging at the very bottom of the overhead squat. Every time you rest do 10 box jumps

ENDURANCE SCALE
AMRAP in 3 minutes of snatches, rest 6 minutes, then do it again

MY STUFF
Did sets of 10 deadlifts at 135, 185, 205, 225, and then back down the ladder. Slow motion, unbroken, and no extra rest between other than exchanging the plates

GENERAL FEAR LEVEL: 7

Is the snatch always combined with a squat?

This snatch sequence may provide some value. I hope it helps! https://www.instagram.com/p/BwrNypxgrsJ/

I had never focussed on keeping my shoulders out past the bar until I saw this video and it helped my lifts