남(m)/46(Korean age 46 Western age 46)/171cm/92kg/211210/
Complete as many rounds as possible in 10 minutes of:
10 clean and jerks
10 front squats
♀ 95 lb. ♂ 135 lb.=>50kg
Post rounds completed to comments./
1라운드+스쿼트클린 2회/
금요일 저녁와드

5R @40kg
Thanks for warm up Bryan Rosen

2 rounds plus 10 reps

3 rounds plus 5 or 65 reps rx- ow! Feet feeling it after! 

scaled to 95#
4 rounds + 12 reps

115# 2 rounds + 10

3 rds + 7 C&J iun 4th = 67 reps

Was not feeling well. Went with 75#, did one round and then dropped to 70#. Decided to go a round of that and drop again to 65#. Finished all three sets in ten min. 

2 rounds 5 front squats at 65 lbs 

70

34 reps
95 lb

96 reps Rx 
M/43 

4+5 Rx

4+11 RX

88 reps rx

3 rounds+ 10 reps.
20kg kettlebells.
43/1.78m/75kg

4R +3 reps RX
#TheHumbleBox 
HOME Gym @🇵🇹
Master 36

3 rounds + 3 reps

3.
Hangover does not help the will to push...

4 rounds + 10 C+J (rx)

Scaled to 95# pc&j and FS
4 rounds + 2 pc&j
Brutal, classic CF WOD. Tks HQ

with 2, 35lb kb's
5 + 3 front squats

3 rounds + 1 rep = 61 total reps

This was harder than I expected.  
4 rounds @95#

2 Rounds C&J 
1 Front Squat - did 2nd after time
110 lbs 

Oh, I watched the clock! 😂
Was aiming for 4 rounds: got 3+16 reps! 😡 “I let it slip right through my fingers!” 🥺😩 w/80#s back & abs from yesterday weren’t ready for the front squats. Ankles were tight! My flu 🤧 made my throat feel like 🔥 while breathing! I need do this workout more! Rough challenge of strength through grit!

RX
3Rd + 4 C& J

RX:3+10

3 rds + 3 reps Rx’d 

Scaled to AMRAP in 10 of:
Power c&j, 45#
Cross-armed front squat, 45#
4 rounds even

Used a modified grip, a wrap, lighter weight & cross arms squat to work around wrist.   Clock had :25 left but wrist didn’t.  

Delicious and simple recipe!

4 rounds used 95#

10 C&J
10 front squat
2 30# dumbbells
3 rounds + 10 C&J + 2 front squats

Only barbell in the gym was taken so used dumbbells.

2 Rounds 8 reps. Still nursing back issues used 105 lbs 

4 rnds 95 lb

115# 

3 rounds + 5

Nice one

4+2 @95lbs

Scaled to 95#
2 rounds + 4 = 44 reps

Anybody have some wrist flexibility recommendation?

3+11 - Rx

Scaled to 95#
4 rounds + 9 reps

3 + 2 Rx
M/44/214/6'2"

6 rounds

2 rounds + 7 power clean and jerks. Rx

Rx’ed 
3 rounds + 7 reps

No Gym, scaled to a GoRuck filled with stuff ~40#
8rds + 10 C&J + 5 FS (175 reps)
Back tightened, made both movements quite painful

35/195/5’9/M

Rx 4+3

4 rds
First 2x105#, then 2x95#

3+5 rx

M/45/6'2"/180#

Women's rx'd 
5 rds + 10 C&J's

M/35/5'10"/190

Rx'd 3 Rounds + 7 Reps (67)

4 rounds Rx
m/51/5'11"/200#

F/38/5’9/69kg
60 reps RX 

Did 3rounds for quality 
10 clean&jerks
10front squats

5 Rds -scaled 65#

I got 1 clean & jerk Rx (95#) but my left wrist that's been bothering me didn't like the front rack position so I dropped the weight down. I tried to keep moving since it seemed to ache more when I stopped.

M/34/175lbs

5+1 RX

3 rounds + 17 reps rx’d

3 rounds + 4 clean and jerks RX

40lb DBs
4 rounds

I would add 2 more bullet points: 1. Limit sugar and 6. Eat real foods (including vegetables, and not just limiting processed foods). Both are important enough to highlight.

I agree with this article and that our nutrition creates a hormone imbalance which affects mental health. 

I see anxiety and depression at astronomical rates in teens. I’m actually surprised by it (after practicing for over 20 years). I think the added factors of screen time, social media and a lack of resiliency contribute. 

It’s important for parents to not only feed their kids, but teach them how to eat. To teach them a healthy relationship with food. What and when to eat. 

I often see kids eating in my office. To occupy time, or calm their fears. It’s almost always crackers, fruit rolls, granola bars, or other non nutritious foods. I also see parents offer kids these foods during temper tantrums. We shouldn’t feed kids as a tool to combat emotions- boredom, anger, frustration, fear.  It’s teaching them to eat when they feel emotions instead of understanding and coping with their feelings. 

We should be offering our kids real foods, for the purpose of growing and staying healthy; teaching them what’s growing food and what’s not; and helping them with appropriate tools to help them when they have normal emotions. 

would be so cool to be able to tag other users here!

95lbs barbell
2 full rounds + 10 C&J + 7 FS

Should not have taken that last sip of water before the FS or I surely would have finished 3 rds. Barbel work is always very hard for me and my small build.

4 rounds, 4 reps @ 85lbs

M/35/5'9/155

50 rep 

Moderately loaded barbell-only conditioning workouts get nasty fast! Scaling this one is pretty simple: use a load that allows for small sets on the clean and jerks while using short rest breaks and allows for the front squats to be completed unbroken or with 1 short rest break. I will have athletes strive to complete 4+ rounds. If needed, modify the clean and jerk to an easier variation. Being that this movement is essentially about getting the load to the shoulders and then overhead, athletes could do something along the lines of a deadlift+hang power clean+push press. 

3 rounds + 1 C&J Rx.

65#, 4 rds plus 3 C&J

3 rds + 1 C&J (61 reps) Rx

M/49/6’6”/205
10:00 AMRAP
6 clean and jerk
6 front squats
45-lb.
5+2 C&J

34/m/185lb
3 rounds + 10 c&j
@85lb

M/33/6'3"/85kg

40 reps.

Scaled to 40kg @ rounds of 8.

36 reps RX

Champions Club Scaling Notes

RANT: Short workouts that have a complex movement like today's really add a sense of urgency; competency in the lift is assumed and the attention is moved away from technique and more to strategy. Instead of doing some reps slow and eating up the time, I'd break the clean and jerk down into some segment of it that can be done pretty fast and just go from there.

PURPOSE: 10 minutes of peeking at the timer out of the corner of your eye wishing you would just die now

TRAINING SCALE: switch clean and jerks to either hang cleans, split jerks, push presses, or some other breakdown of the full c&j in order to preserve going fast. Keep at 10 minutes.

PRACTICE SCALE: Use a weight that you won't have to set down the bar for the first 5 minutes. Or if you aren't ready for that blow to the man/womanhood then just extend the time to 15 or 20 minutes.

GROUP SCALE: as is, might grab a dumbbell or kettlebell for goblet squats if front rack is bad.

INJURY SCALE: pick one compound movement you can do and break into an AMRAP with both parts to the movement.

GENERAL FEAR LEVEL: 8

INTENDED STIMULUS
.
Okay, get ready. This is precisely what we crossfitters love: you a barbell and a 10-minute clock. This is also the kind of workout even the best crossfitters can underestimate and mistreat. You can kill the first round in a minute and then suck air while bending over at the waist for the remaining 9 minutes. You don't want that. Keep in mind that in this kind of workout maximizing intensity and power output will be the most productive. And that's achieved by maximizing workload through the 10 minutes. Consider these easy calculations, completing five rounds at 95 pounds will yield more total work and hence more intensity, than completing four rounds at 115 pounds; which in turn will generate more work than completing three at 135 pounds. With this in mind, pick a load that allows you to get between four and five rounds. That most likely will maximize your work and hence, your power output. This will make you fitter. Athletes that struggle with the front rack position can use dumbbells for this workout and practice front rack mechanics before starting. Athletes learning the clean and jerk, can opt for hang clean and push presses to decrease the complexity of the movement while keeping the intensity up. Enjoy this classic met-con couplet! SCALE RIGHT AND KEEP THE INTENSITY UP!

OPTION 1
Complete as many rounds as possible in
10 minutes of:

10 clean and jerks
10 front squats

♀ 80-lb. ♂ 115-lb.

OPTION 2
Complete as many rounds as possible in
10 minutes of:

8 clean and jerks
8 front squats

♀ 65-lb. ♂ 95-lb.

OPTION 3
Complete as many rounds as possible in
10 minutes of:

6 clean and jerk - hang clean and push press
6 front squats

♀ 45-lb. ♂ 65-lb. 

Warm up for 191212
GENERAL WARM-UP

2 rounds of:
250-m row
10 active Spiderman lunges
10 inchworms + a push-up
10 reverse-grip PVC pass-throughs
10 jumping squats

SPECIFIC WARM-UP

Clean and jerk + front squat

3 jump and lands (no barbell)
3 jump and lands, driving the arms overhead (no barbell)
10 push jerks
5 high hang power clean + front squat
5 clean deadlift + power clean
5 power clean and jerks

Build up
Every 2 minutes for 3 sets, perform 3 power clean and jerks, in addition to 3 front squats. Increase load each set.

Globo scale: if you have a barbell and plates go rxed.  If this is difficult to control due to no bumper plates  go lighter on the weights and consider subbing hang power cleans.  Dumbbell sub 35/50lb dumbbells, sets stay the same.