1-5 = 115 ---- 6-10 = 135 ---- 11-20=155x2, 165x2, 175x2, 185x2, 195, 205

65-75-85-95-105
75-85-95-105-115
95-105-115-115-125-125-135-145-155F-150F-150

51m/5'10"/185

5 rounds not for time
1/1 DB Turkish get up 50#: press at each position on the way up and down

20 DB swings 70#

95lbs. 
115lbs.
Worked up to 200lbs.

*With my Affiliates 4:30pm Class.
-The Lighter Work set me up great to hit some heavy weights! Big fan!

M/ 93 kg/ 31y
1-5 = 50kg
6-10 = 55kg
11-20 = 60 kg

M|31|1m80|75kg

No access to barbell ; revamped into 24 kg KB snatches : 

1->10 EMOM : 2 (snatches + OH squats) @24kg per arm.
11->20 EMOM : 1 dead snatch + 1 swing snatch @24kg per arm

 

45 lb bar on first 10 minutes
65 lb for last 10 minutes 

Completed 5/10 at the Y. 

minutes 1-5: 65-75–95-100-105
minutes 6-10: 105-110-115-115-115
minutes 11-20: 115x5-125x5

dealing with some gout pain, nice skill set work. Followed with bench, pull-up, leg raise complex. 

M/27/180#

Worked up to 165# (80%). Thought I was going to be able to go heavier, but the snatch pull before snatch sucked a lot of energy out of me every round. EMOM style is so fun to lift on. Just the right amount of heavy breathing and sweat for a lifting piece.

0:00-5:00 95-115-135 lb.
6:00-10:00 135-145 lb.
11:00-20:00 155 lb.

M/38/6’/174#

0:00-5:00 95 lb.
6:00-10:00 115 lb.
11:00-20:00 135 lb.

No misses. Fun!

Deo gratias

Minutes 1-5 65#
			6-10 75#
			11-20 80-85#

Really liked the scheme 

47.5kg
50kg
60kg

attempted 62.5kg and it was just at parallel

Hotel gym, subbed DBs. Completed a set on each arm and ran 1:15/rd to allow about 45s between.
Rd.1-10 = 25lbs
11 = 35lbs
12-18 = 40lbs
19-20 = 45lbs
Hped so much to dial in the timing. I could tell whenever shrug was early or late, or hips not fully extended. Great way to break it down and get it right. 

Rounds 1-10: 95#
Rounds 11-20: 115#

m/39/241

Completed on 240504 due to all-day travel on Friday. Wanted to get after this but left elbow pain forced me to keep the weight low
Rx rep scheme
Minutes 1-10: 65#
Minutes 10-20: 75#

Thought I was good to go, but evidently aggravated the issue with the left elbow more than I thought on Tuesday.

First time ever doing these and realized that I actually really enjoy them. Did all of the work at 95lbs.

We worked through the instructions but had trouble holding to squat snatches at the end.
I got to 185lbw, my son(16) got to 145lbs

EMOM in 20
Min 1-5 #65
1-4 very sloppy OH sets
5 performed ohs but step forward. I am really flexible but have a hard time with that movement. Warm ups go fine until weight is added, so it could be mental. 

Min 6-10 #55
Scaled down to #55 for better form. Felt a little better but I'll take more wods like this to get where I need to be. 

Min 11-14 #55
Low hanging snatch feels good but I realize I need to tape the bar where my hands should for this movement. 

Min 15-20 #75
Same read out as 11-14

Overall, there was improvements on movements and definitely some lessons learned hand placement plus mat consider joining a box for short time to get better at the ohs. 

Min 1-5 PVC pipe
Min 6-20 45 lbs

1-5: 115# felt good
6-10: 115# felt very good
11-12: 135# good
13-14: 145# good
15-20: 155#, rd 19 I took a step forward, otherwise OK

Really enjoyed this one. Quality over quantity or speed. 

Reps 1-5 @45
Reps 6-10 @55
Reps 11-13@75
Reps 14-16@95
Reps 17-20@115

my form did break down a bit at the end sorry!

1 min at 115lbs

2-20min at 105lbs

Rds 1-12: 65 lbs
Rds 13-15: 75 lbs
Rd 16-17: 80 lbs
Rd 18: 85 lbs
Rd 19: 90 lbs
Rd 20: 95 lbs

This movement is a weakness for me. Thanks for forcing me to work on it 😆

45/50/60

First snatches in well over a year. Went super light and tried to focus on hitting the right grooves. Felt good, but I was rushing completion of the second pull. Practice makes perfect.

Athlete 1
63” 171lb

Rx’d

Score:
Min 1-5 @ 45lb
Min 6-10 @ 65lb
Min 10-20 @ 65-85lb

Takeaways:
Strong Leg Drive and Hip Extension 
Good Bar Path

Poor receiving position (knees forward/ hips high)
Poor Bottom Position (knees forward/ bar in front of frontal plane)

M / 5’7 / 21 / 194.6

*6 WEEK MURPH TRAINING - Week 3/6 - Workout 5/5*

For time: 5:19 
80 dumbbell box step-ups 
20 inch box 
Two 35lb DBs
* Every minute on the minute, starting at :00 perform 10 single unders 

(This is a mix of the advanced, intermediate, and beginner. I want to go all out on what I can and pull back on what I can’t do as well) 

Skill Work
On a 20:00 clock 
For distance 
1:00 run/jog
1:00 walk
Distance - 2 miles 
Method - Treadmill 
Treadmill settings - 3% incline and speeds ranging from 8MPH - 10MPH 

Stimulus:
Complete this workout in 10:00 or less. Advanced athletes should finish closer to 7:00.
Double-unders should take no more than :30. Ideally, they are unbroken in every round.
8+ step-ups a minute pace.
Adjust the difficulty of the movement or reduce the volume or loading to hit the stimulus of the workout.
Use two dumbbells if available.

1-5 -> 45lbs
6-10 -> 55lbs
11-20 -> 95lbs 

60 Kg

Min 1-5:  45-55-55-60-60#
Min 6-10:  45-50-55-60-65
Min 11-20:  65-65-65-70-70-75-75-80-80-80
I think my biggest weakness (other than my general weakness) is in the snatch pull phase of the movement. 
Fantastic technique progression workout for the snatch. Thanks, Rob. 

Any suggestions?  I can only snatch with 1-arm, but can do cleans with both.  Should I just do this workout with 1-arm and dumbells?  or should I incorporate some clean work as well, so both arms can get some work.  I could probably do the snatch pulls with both arms - just can't do overheard work with one arm unless very, very light.

OHS & snatches are definite weaknesses, especially after a 2 year hiatus from CrossFit, so:
 Worked through Burgener WU & skill transfer (thanks, for the reminder, Steven) then stuck with PVC for 1-5 & 6-10 
15# training bar in 11-20. Will be adding in practice with these moves more often.  Needed!

4 for 4 with great WODs this week, IMHO; looking forward to the remainder.

Every minute on the minute for 20 minutes:
Minutes 1-5, use a light weight to complete:
1 snatch pull
1 hang power snatch
1 overhead squat
15-45-50-55-60
Minutes 6-10, use a light weight to complete:
1 snatch pull
1 low-hang snatch
55-60-65-70-75
Minutes 11-20, increase the load if movement is sound and complete:
1 snatch pull
1 squat snatch
80-82.5-85-87.5-95

1-5: 115

6-10: 135

11-20: 155-215

1-5: 65#
6-10: 85#
11-20: 95-100#

Load increased steadily over the course of the EMOM… started at 65 lbs and ended the last set of snatch pull + squat snatch at 120 lbs

Every minute on the minute for 20 minutes:

Minutes 1-5, 15kg:
1 snatch pull
1 hang power snatch
1 overhead squat

Minutes 6-10, 15kg:
1 snatch pull
1 low-hang snatch

Minutes 11-20, 15kg:
1 snatch pull
1 squat snatch

This was the the first time in a long while that I have been able to perform a snatch without elevating my heels. I was very pleased with this even though I had a very light weight. 

1-5 @ 65#
6-10 @ 75#
5 @ 95#
5 @ 105#
m/54/175

1-5 30kg
6-10 40Kg
11-19 50Kg 
20 55kg

Kept the weight between 90-105 lbs (40-47.5kg). 

Perfect day to focus on my weakness, the Snatch. The later snatches felt so much easier after the focus on correct pulling in the first half (and later) in the wod. Ran into my old PE teacher from High School

Globo scale:  load here should be light enough that iron plates shouldn't matter, however if the load gets heavy stick to a load that you can bring down under control.  If a barbell isn't available use a PVC pipe or barroom stick and work snatch technique and the Burgener warmup and skill transfer, then work on dumbbell power snatches to Overhead Squats,  then Squat Snatches, building to a heavy but good form single on each side. 

Burgener Warmup: https://youtu.be/mWffzvDGeg4?si=Hwpj0hLplcxk9GJL

Programming the WOD to build into sound movement execution, I love it Rob, well done!