CFWUx2 10*45+1cj*2 10*95+1cj 10*95+1cj*2 10*135+1cj
17-ish mus
10-ish cj

27 + 28 = 55 reps Rx

 Couldn’t get one bar MU. 
MUs = 0
C&J = 27

December 8th, 2021 (two days rest after the prior wod); afternoon 

wu: bike, slihps
skill: db basics

wod:		8 rnds*
			3 strict ring pull ups
			5-7 sg db strict press 18 kg
				2 min rest

post: ski, shoulder accessory; stretch, bike
* I changed this wod in order to work on my weaknesses. I'm confident to be able to work on muscle ups soon.

Rx

4/4
4/4
4/4
3/3
3/3
2/3
2/3
2/3

mus24
c&j 27

total Reps 51

MU’s: 4, 2, 2, 2, 1, 2, 1, 2 = 16 
Clean and Jerk’s: 4, 4, 4, 4, 4, 4, 4, 6 = 34

M/28/6’1”/200lbs

MU: 4-3-3-2-2-2-3-2 = 21
c&J: 4-3-3-2-2-2-3-2 = 21

I opened my hand at min 4,
Bmu /cnj
4/4
3/4 
3/4
3/4
---
Assisted ring mu / cnj
6/3
5/3
4/3
5/3

F

Male 23y 175cm 84kg

----
After WOD 
Cnj 
Ring pulls
Poleas 

So did this one more as a practice. Tabata ⚫band bar MU 8 rounds...7 reps. Followed by untimed 5 reps with the ⚫+🟠, 5 reps with ⚫, 5 reps with grey, 1 rep with 🔵.
Then after a shirt rest, Tabata c&j @135#...16 reps

M/35/6'/175#

Strict ring muscle-ups: 17 (three in first round, two each round after that)
Clean and jerks: 32 (four each round)

Deo gratias

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

44 reps - Rx (Had about 50ft between rings in the tree and barbell in the driveway. So rest was more a quick trot. 11 kipping ring muscle-ups, 4-1-1-1-1-1-1-1, 33 clean and jerks, 5-4-4-4-4-4-4-4.)

Scaled to 115lbs and subbed 3 PUs / 3 Dips per 1 MU

~4 C&J / 1 MU sub per round

42 / 6’0 / 190

Rx : 31 mu + 27 c&j
- 6 mu + 4 c&j
- 5 mu + 4 c&j
- 4 mu + 3 c&j
- 4 mu + 3 c&j
- 3 mu + 3 c&j
- 3 mu + 3 c&j
- 3 mu + 3 c&j
- 3 mu + 4 c&j

https://youtu.be/jrUUwwjSUuM

Subbed Bar MUs:
5/3, 5/3, 4/3, 4/3, 3/3, 4/3, 2/3, 3/4.
30 total bar MUs, 25 total C&J.

Fue de lo más divertido, pero muy retador a la vez 😓😓

Logre 12 muscle up
26 clean&jerk 
Rx'd

Changed to alternating rounds of strict pull-ups and ring dips. Clean and jerk at 95#

no score, just moved. Solid workout

Modified, using 2x 14,5 kg DBs for the C & J 
Doubled the rounds, since I only had light weights and no muscle-ups
--
16 1-minute rounds for max reps of:
20 seconds of inverted rows 
Rest 10 seconds
20 seconds of DB clean and jerks 
Rest 10 seconds
20 seconds of bench dips, feet elevated 
Rest 10 seconds
20 seconds of DB clean and jerks 
Rest 10 seconds
(...)
SCORE: 62 rows + 74 dips + 52 C&J
--
Intense..
10 km bike run just before, plus another 10 in the early morning

Subbed:
2 pull-ups & 2 dips: 16 reps ea (32 total)
Clean & jerks (75#): 26 reps 

Subbed C2B pull-ups/ring dip for MU. Used 95 on C&J, backs a little sore and sketchy today. 
4 C2B pull-ups/4 ring dip each round. 
3 C&J per round
Total 32 pullups
32 ring dips
24 C&J. 

As RXd after 9/11 wod. 

2-4
2-3
1-4 (rounds 3 - 8)

10 MU's
31 C&J's

Still a little timid on high bar work after falling a month ago. Deliberately went easy on those to focus. Saved energy for the clean and jerks.

30 rxd
really struggled on the muscle-ups today

M/46/6'2"/175#

Scaled to bar MU's and 115# C&J's the rest as rx'd 
MU/C&J's
4/3
3/3
3/3
3/3
3/3
3/3
3/3
2/3
48 total reps

For time
5Rounds for time of
10 strict pull-ups
10 DB’s thrusters
-10:58

Scaled to:
chest to bar pull-ups, 40 reps 
115lb power clean and jerks, 29 reps
8/4, 5/4, 5/4, 5/4, 5/3, 4/3, 4/3, 4/4

practiced bar muscle-ups in warmup. Completed about 15 reps. 

25 MU, 27 C&J
MU from seated
115 lb

23 MU and 34 C&J Rx'd

MU: 4-4-3-3-3-2-2-2
C&J: 5-4-4-4-4-4-4-5

m/53/5'11"/196#	

Scaled to:
assisted muscle ups/ 135lb c&j

assisted mu- 37
c&j - 32

4x5 back squats, 185#
21-15-9
pull-ups
shoulder press, 45#
knees-to-elbows
7:49

58/5’8”/153

RX 
Muscle ups 
5-5-5-5-5-5-5-5=40
C and J 
6-3-3-3-3-3-3-5=29

8 1-minute rounds for max reps of:
20 seconds of muscle-ups
Rest 10 seconds feet on ground rings
20 seconds of clean and jerks
Rest 10 seconds
 ♂ 115 lb.
4-4-4-3-4-4-3-4
3-4-3-3-4-4-4-4
59 reps total

5,2 4,2 3,3 4,3 4,3 3,3 3,3 3,3 
total 26/22
did band assisted MU 
 

MU = alternate 3 pull-ups + 3 dips (assisted - heel on box)
C&J = 95lbs

PU and dips = 36 of each (72 reps)
C&J = 26

Scaled to:
1 20# weighted dip and weighted strict pull-up per MU
2x70#DBs c&J

5/3, 4/3, 4/3, 3/3, 3/3, 3/3, 3/3, 3/3

RX:27+25.
(4-4-4-3-3-3-3-3reps.)
(3-3-3-3-3-3-3-4reps.)
https://youtu.be/HLxXGEINcvQ

Globo scale:   If you do not have a bar with bumper plates select a weight that you can manage at least 10 touch and go fresh, or do the dumbbell option. Dumbbells sub 35/50lb dumbbells. For the muscleups, either sub bar muscleups, chest to bar pullups and strict ring dips,  or pullups and ring dips.  If no rings are available use a TRX for your dips, or a 20lb dumbbell for bar dips. (Note: if you can't do 3 muscleups in a 20 second period fresh scale to pullups and dips, and work muscleup techniques pre WOD.)

Busy gym: we are going to do the pullups and dips first, then dumbbell cleans and dumbbell jerks second. 
4 1 minute rounds of 
20 sec max pullup
Rest 10 sec
20 sex max dip variation
Rest 10 seconds
Into
4 1 minute rounds of
20 sec low hang dumbbell clean and jerks 35/50lb dbs
Rest 10 sec
20 sec low hang dumbbell clean and Jerks 35/50lb dbs
Rest 10 sec

Bodyweight/ equipmentless sub 
If you have a pullup bar suitable for bar muscleups available use it.  If not or are unable to do at least 3 unbroken, sub chest to bar pullups alternating with bar dips or clapping pushups, or strict pullups if the bar can't be kipped on.  For the clean and jerks you can do knee jumps or broad jumps (if you did these yesterday do knee jumps). 

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
High technique demand from both movement complexity and fatigue, also jumping with medium weight and an upright torso, scaling an obstacle, overhead pushing, upper-body pushing and pulling with skill.

MAIN DECISION
Am I looking at the time format and thinking, "whoa boy this is a long time," or thinking, "hmmm, that's not a lot of time"?

TECHNIQUE SCALE
If you're thinking that's not a lot of time, then add more. Do 2-3 rounds of: 4-min clean and jerk practice, 4-minute muscle-up practice.

CONSISTENCY SCALE
Tabata clean and jerk, then Tabata strict pull-ups or strict dips (whichever is your limiting factor - usually it's pull-ups)

INTENSITY SCALE
Same format, pick either the clean or the jerk for the first one, and sub burpees for the second. Practice the other stuff in the warmup.

INJURY SCALE
Upper-body - sprint/one-arm dumbbell snatch, same time domain
Lower-body - Tabata dips and pull-ups, alternate exercises

MY STUFF
Did static holds at the muscle-up transition and active bottom of pistol

GENERAL FEAR LEVEL: 7