M/47/5’7”/160
bar mu
rx cj

M/47/5’7”/160
26:29
bar mu
rx cj

CFWUx2 10*45+1cj 10*95+1cj*2 10*135+1cj
63:36
146 cj

41:36 rxd

Hi CrossFit! Are the muscle ups on the rings or bar?

Finally caught up on this one... unfortunately, no stamina or strength enough to get 55 reps...sc to no time 30 reps straight thru of banded bar MU/145# c&j

RX 25:00 155lb

21:18
Tried intermediate option. Got four bar muscle ups and then had to start 3 to 1 sub with pull ups and dips. 

22:02 beginner, had to substitute wall push ups after 5. Also did assisted pull ups. Only had the smiths machine as the free weight area was too crowded. Worked on front squats all the way up to 1/3 of body weight. Did elliptical as cardio for the remaining of my workout time. 

Rx 
Bodyweight 85kg -> 187lb (190lb use it)
-32:08

19:37 scaled to 10-8-6-4-2 reps because the recommended time limit in the lesson plan was about 20 minutes. Did single power clean+power jerks (178lbs.) with no reset at rack. Muscleups got easier somehow but they made focusing on the leg drive on clean and jerk crucial. Did 10 false grip ring rows, 10 strict pull-ups, 13-15 false grip ring rows to pulling failure along with lat foam rolling afterward. 

178/41/69”

Intermediate option with 155# C&J: 14:35

Haven’t lifted in a while. BW is 135 & C&J PR is 145. Wet & cold outside so I just did it with an empty men’s bar. 24 min. BMU felt good. Stainless steel bar was a bit slick. Grip 🔥 

M/34/6'/175#

Scaled to:
10/9/8/7/6/5/4/3/2/1 bodyweight clean and jerks
*Three ring muscle-ups to begin each round

22:43

Rx : 26'35

Muscle-ups

Bodyweight clean and jerks 80kg (bdw 78.5)

https://youtu.be/4uQhCYHg_1I

24:59 Rx'd @ 94kg BW

10-9-8-7-6-5-4-3-2-1Rx
Couple of missed MU
No missed C&J @185 
36:36

28:11 with Bar MU’s (in garage) and body weight C&J’s (155).

M/31/6'/190

7-6-5-4-3-2-1
C2B pullup, ring dip, 135# C&J (70% BW)
23:33

7-6-5-4-3-2-1 reps for time of:
Strict pull-ups
Incline push-ups
1/2 bodyweight clean and jerks
Time: 15:10

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

15:24 - Sc (From 7, strict ring muscle-ups from seated, legs straight in front. 115lb barbell)

Intermediate- 12:30

RX, 185lb, 29:54

started at 7, and subbed:

pull-ups
dips
C&Js, 35# dbs

11:00

 I went for the intermediate version but set myself a TC of 30 mins I managed 3 RMU in to the set of 5 so total reps = 29 
C&J @ BW 75kg 

Intermediate 
145 pounds
14.45

7-6-5-4-3-2-1
Inverted rows (high parallettes)
knee pushups
Dips (toes kissing ground assist, high parallettes)
Power clean and jerk, 95#

11:31

I really appreciate the "official" scaling options that have been posted on the WODS. I'm a long time Crossfitter, but I've been away from it for a year or two so I have a lot of rebuilding to do. The intermediate scalings are proving to be indispensable.

13:34 (intermediate, bar MUs)

29:40

7-6-5-4-3-2-1
low RMU Transitions(7-6-5); RMU (4-3-2-1)
C&j (83kg) 

11:27
10-8-6-4-2
Muscle-ups from seated
135 lb clean & jerks

Subbed to 95# and started at 8 sets 
19:56

10-9-8-7-6-5-4 had to cap it to 31’
strict pullups
ring dips
clean and jerk at #95

20:35, had to scale. 
chest/bar pull-up/ring dip for MU
115 for Clean and jerk. 

M/53/5’9”/168, new to CF
 
TECHNIQUE SCALE
Set the timer for 25 minutes and alternate between clean and jerk progressions as in here https://youtube.com/playlist?list=PL1rSl6Pd49Im5J40YxfpIWmQOeIakAt8o
and 5 baby/jump muscle-ups as in here https://gmb.io/muscle-up/

NOTES:

I need a LOT of help with C/J technique! Still have some heel pain.  Swollen right wrist from falling last Monday. 

Grettel’s C&Js from the other day left my wrist sore, so I changed it up to 1/2 body weight power snatches

10–>1
Strict pull up
Strict ring dip
Power snatch 105#

16:31

Rx'd reps
Subbed for MU: Jumping C2B pull-ups and Strict dips
Scaled C&J to 115# (60% BW)
25:08

Shout out to ya'll that did this Rx'd - monster effort and fitness!

M/37/175lb/5’7” 

Gym closed, did same rep scheme of
toes to bar
burpees

9:40

Lyla
7-6-5-4-3-2-1 reps in 13:59 of:
Pull-ups
Push ups
135# clean and jerks (60% bodyweight)

Beginner with kipping pullups and regular pushups. 75pd clean and jerk. 16:03.12

35/M/6’4”/265

substituted 
1 pull-up + 1 barbell dip
185 lb C&J

39:46

10-9-8-7-6-5-4-3-2-1 reps
Pull-ups
dips
clean and jerks with 95lbs

21:55

Intermediate weight, left reps as prescribed. Dont have MU so subbed with barbell dips in the rack and CTB pull-ups. The C&J were exhausting, maybe could have gone up 10lbs, but bodyweight??? Would've taken me the day. Wanted to be closer to 20 minutes but glad I didn't go over 25! 

24:04

PU instead of MU
72.5% BW C&J @ 145
14:48

Don’t have muscle ups (or strict pull ups)... so did banded pull ups and C+J @ 65 lb. Time was 17:35

Took breaks in the earlier rounds, grip strength is an issue for me. Good workout overall, I have a long ways to go before I’ll ever RX something like this, but one can dream!

M/49/5'9"/156
Switched in rnd 2 to intermediate, and subbed burpee + c2b pull up for muscle up so that is...
10,6,5,4,3,2,1 
Burpee + c2b pull up 
Clean and jerk 
@115# in 9:58

Beginner 10:53. 

Thank you for the scaling options CrossFit!!

RX:26'02''.(bodyweight. 78kg)
https://youtu.be/3hr2atMteIE

Scaled to:
Jumping Muscle-ups
Clean & Jerk 83% bodyweight or 145lbs

23:43

M/43/175lbs

Intermediate: 16:50
7-6-5-4-3-2-1

Sitting Ring MU 
SQT CL&J (3/4BW 125lbs.)

Struggled Mentally and Physically with this one! Definitely two movements that are lacking for me

40:18 Rx 💀 

Weighed 202.9 lbs today so I did 205 for the workout. Clean and Jerks we’re definitely the hardest part. C&J all singles. Ring Muscle ups sets were anywhere from 2-4 reps

I’m just happy to finish this one

M/28/6’1”/203lbs

M/55/6’0”/185

”Lyla”

10-9-8-7-6-5-4-3-2-1

Bar muscle-ups
Clean & Jerk (185 lbs)

Rx: 47:40

*mostly singles, no misses*

Modified / scaled: 

10-9-8-7-6-5-4-3-2-1 reps for time of:

Horizontal rows 
Bench dips, feet elevated 
DB squat C&J | 2x10kg DBs

SCORE: 28'03''

5 km run in the morning 
Hectic day, still tired... but good one, even with all the modifications. 
Nice scaling notes, very helpful 🙏👍

M/45/185 RX 32:35

M/41/5'9”/185
Intermediate Option
7-6-5-4-3-2-1
Ring Muscle Ups
Squat Clean & Split Jerk 140 lbs

28:05
The focus of this one was technique review. 

7-6-5-4
MU
C/J@155
12:29

Reverse ladder 10->1 of
Kneeling ring MU transition 
Deadlift, 85#
No idea how I remembered it as DLs.  Wishful thinking?
17:21
Picked up the c&j ladder ASAP at 45# , TnG

20:16 - Intermediate 

101lb C&J - Felt like max weight for me
Ring Rows + Dips for MU
Home Gym 

Intermediate (7-6-5-4-3-2-1) with Bar MUs @ 135# (78% of body weight): 12:33

Didn’t feel like enough, so I continued and did the 10-9-8 rounds with same format. Total time of 23:59 for all sets.

10-9-8-7-6-5-4-3-2-1
Pull-ups 
Dips 
Clean & jerks (75#-65%  BW)

15:16

39:40 Rx (at 200-lbs)
It's a tough WOD when 55 MU are the easy part.
Next time I will scale the C&J which were pretty slow (2/min). 
Went Rx today because I figure it's my best chance in this lifetime.
m/52/5'11"/200#

Weighted pull-ups, 12lb dumbbell
105lbs clean & jerk (66% BW)

16:40

1:04:37

Scaled: 
10-1
pull ups
ring dips
C&J @ 115#
24:59

Thanks Mike Andridge for the scaling option.

As rx’d, 57:41.

190# for C&J.  Closest I’ve come to quitting a workout since “War Frank” in 2013.  Did all singles, just making sure I didn’t overreach, b/c overreaching for me in this workout means not finishing.  Failed 1 MU in each of the rounds of 8 through 4.  Failed one clean after having rolled my ankle coming inside (stepped on the garden hose, of all things).  Hand rip came in the round of 5, so I taped it up and did cleans from the hang.  Second most MU ever in a single WOD, and pretty sure this is the most BW clean & jerks in one WOD.  I’ll be happy to not see Lyla again.

47m/5'10"/190

10,9,8,7,6,5,4,3,2,1 of:
2x70#DBs clean and jerk (83%bw)
20# weighted dips and pullups

32:04

5 rounds
1 ring mu
5 c&j @ 185
12:48

Scaled/subbed to
1.5 reps of EACH pull-ups and ring dips per one MU (15+15, 14+13, 12+12, 11+10, etc.)
105lbs clean & jerks (about 70% bw)
31:35

The combined PU+dip volume is triple the MUs, so my ugly time is not really analogous. It's still ugly. I should have gone lighter on C&J. At 105, I could not do touch-and-go.

M/46/6'2"/185#

10,9,8,....1
MU's as rx'd 
53# DxKB clean and jerks
24:36

intermediario 

28'58

Beginner option 6:47

10:16
7-6-5-4-3-2-1
Strict Pullups
Strict Dip
Squat Clean and Jerk @95

Trying this now for a week i feel good a lot of things are new to me. I am having to watch a lot of videos lol. I have a heart condition so i cant get my heart rate too high so i dont time myself just do what the body feels is right. 

I tried intermediate 7-1 with a set of 6 after cuz i felt pretty good.

120lb clean and jerk 
Strict pullups/push ups because im at the house and i cant do a muscle up and not sure i could anyhow.

I am enjoying the versatility and community thanks everyone!

16:37
7-6-5-4-3-2-1
Strict Pullups
Strict Dip
Squat Clean and Jerk @95# (first round at 115#)

10-9-8-7-6-5-4-3-2-1
band assist bar muscle ups 
115lb clean and jerks

34:34
m/35/5’-10”/175lbs

Intermediate Option w/ strict pull-ups, strict ring dips
12:30

M/39/5’10”/200

Intermediate - 14:40

Also--
HQ--are we going to get some type of "back story" for the new Girl Wods???

Scaled to
10-1
strict pull ups
strict ring dips
C & J @ 115#
26:24
m/50/175
@ Chris or anyone else--
Thoughts on a close'ish time domain for this wod?
For me, I think I scaled appropriately, but it's always good to hear feedback or guidance from others.
Helps in my scaling thougt process.

19:51 Rx BW - 80kg

supraspinatus tear: first day after treatment

jumping c2b
knee push ups
c&j @52,5kg
in 4:40


Mirella Montezano 
jumping c2b
knee push ups
c&j @45kg
in ~8:00

RANT
I propose a friendly wager on behalf of Katina and Lindsay (man, I hope this is in good taste!) If Katina beats Lindsay's time I'll add a little extra when I do Friday's workout. If Lindsay beats Katina's time, Chris Meldrum has to add a little extra on Friday's workout. Burpees as a sub for muscle-ups? Agreed?

WHAT ABOUT THE MOVEMENTS
Muscle-up - clearing an obstacle, emphasis on skill and upper body pulling and pushing
[edit - forgot c&j] - jumping twice with a little heavier than usual weight, emphasis on overhead/upright torso

MAIN DECISION
Do I want to emphasize the organic component (endurance, stamina, strength, flexibility) or the neurological (coordination, accuracy, agility, balance)?

TECHNIQUE SCALE
Set the timer for 25 minutes and alternate singles between bodyweight c&j and muscle-ups. Don't worry about counting.

CONSISTENCY SCALE
7 rounds of:
10 (pick either the clean or the split jerk - whichever you need to practice the most)
10 (pull-ups or dips - whichever you need to practice the most)

INTENSITY SCALE
Same reps as listed, scale weight on c&j to something you can do unbroken but just barely, and sub burpees for muscle-ups.

MY STUFF
Technique scale. Originally started off planning on doing the reverse order (starting at 1) but once I got to 4 I realized just going back and forth between singles would be a good call.

GENERAL FEAR LEVEL: 8

Chris, I'm waiting for you...to post...