CFWUx2 10*45+1cl*2 10*95+1cl*2 10*135+1cl*2 146 157
168 173.5 179 (ff) 173.5 max
12 Ring mus
3r (last 4 burpees after buzzer) 35lb db

265lbs
40 reps 
4R+38

December 20th, 2021; forenoon

wu: bike, sg db
skill: bar clean drills; focus on isometrics

wod:		4 min 1rm clean
				75 - 77,5 - 80 - 82,5
				2 min rest
				4 min max reps 
				6x 1 strict bar pull up + 1 strict ring dip
				6x 1 strict bar pull up + 2 str. negative ring dips
				2 min rest
				amrap'8
				30 du
				8 sg db pp left 14 kg
				8 sg db pp right 14 kg
				8 lateral burps
				4 rnds + 51 reps

post: ski, stretch, bike

As rx’d: 509 (glad I can beat Castro) 

245lb. low power clean -didn’t get under fast enough at 250lbs. 

30 bar muscle ups 10-5-5-4-3-1-1-1 (would’ve had a few more but in the last :30 my leather grips kept flipping into my way as I jumped up and killing my grip because they weren’t chalked. I put them on at the beginning in case I ripped, but didn’t end up needing them-quite the opposite. 

4 rounds plus 18 reps on the “work”
It was a fun WOD up until this part, lol, and I seriously underestimated the push presses but still did them unbroken. 

180/42/176cm

Cln: 225
Ring MU: 24
3 rds 

Clean: 255
Bar muscle ups: 25
4 rounds on the AMRAP

M/28/6’1”/200lbs

Male RX 23y 175cm 84kg

Clean 235lb
Bmu 14reps
4rounds 

-before WOD bike 6km in 16 min
-after WOD some cnj with 175lb 
 20 strict pullups
 2 x 14 n 14, 50 lb db push presses 
 1 round failure ring dips 
 4 rounds failure parallel bar dips

clean 200#
muscle ups = 12
amrap 3+33reps

dumbbells for cleans, 25# pull-ups & dips for MUs, and KTEs for DUs

130#
15
1 1/4 rounds

M/35/6'/175#

Lift: 250 lb.
Move: 23 BMU
Work: 5+9 (forgot the double-unders)

Deo gratias

Sc Intermediatish: max cl/str PU/8m amrap 20du,6 l&r push pr 45#,6 burp...
205# sq cl (PR), 32 str PU, 4 + 2/-/-/-

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

Track Two, I don't have a place for bar muscle-ups.

215lb
82 pull-up
261 reps

Rx :
105kg
 41reps
4rd’s + 27 du

https://youtu.be/nYEtoAeqjH4

rxd
227# Lift
18 Move
4 + 11 Work

225 lb squat clean, PR
50 chest to bar pull-ups in 4 minutes
4 Rds + 47 reps Rx

Wow este work out y dinámica fue un gran reto, ya que te lleva al máximo en cada sección 
Logre 1 rm de 215lbs 
36 bar muscle up
Y 6 rondas en el amrap 

De verdad fue muy agitador y termine muy satisfecho 😏 😌 

Completed after Nancy.

215lbs power clean.
6 reps BMU
3 rounds + 8 DU as RXd

BMU was a lousy showing, but working around my youngest. Same with the DU as he stole my rope at one point. Happy with that power clean however! 

Good to be back stateside after several months away, but I sustained a lower back injury while out and it has been slow to heal.  Managed to do some of this WOD, which felt good.

4 min empty bar Hang Power Clean practice (stopped counting after 15 reps) (weight limit w/o feeling LB strain)
Rest 2 min
Max reps strict pull-ups and dips in 4 min: 72 reps (36 PU + 36 Dip)
Rest 2 min
AMRAP 8 min
30 hops (simulated SUs - no overhead space)
6 right hand DB push press #35 (weight limit w/o feeling LB strain)
6 left hand DB push press #35
6 hand release burpees (no kick out and no jump)
4rds+30+6+6 = 234 reps

Keep moving, stretching, and concentrating on technique, and I will get back to 100% eventually.

M / 37 / 5'8" / 190

Performed Rx:
1.)    110kg (242lbs) - 90% of my PR. - Goal: 85%+ As I haven't been Oly lifting much all yr.
2.)    5 - Did paced singles. Really need to work on these. - Goal: None. Just trying them. It's been a while with my shoulder.
3.)    4 Rd + 30DUs - Goal 4+

Intermediate 
205
65
3 rds plus 6 Push Press 55# 6 per round total

255lbs
28 bmu 
3+51 reps 
total = 496 rx
m/48/170

Clean: 75 kg
Bar Muscle-ups : 10 Reps
AMRAP : 8 Rounds

Lift: 165# Clean

Move: (muscle up sim) 48 lat pull downs @ 100# & 22 cable pushdown @ 100#

Work:
20 single unders
6 DB push press left arm 45#
6 DB push press right arm 45#
6 burpees

Clean - #135
Max pull ups - 35
40 single unders
6 single arm push press (L+R) #25
6 burpees
5 rounds (for got to do burpees on the first 2 rounds)

245lb clean on first rep, rest were fails
9 bar muscle ups (with swollen elbow)
Performed Rx other than performing 60sec of DU attempts in place of 30reps, 3 full sets

M/30s/230lbs

Clean: 245-lb [235-245(fail)-245]
Ring MU (cant do bar MU in garage gym): 24
Work Rx'd: 3 rounds + 1 burpee = 209 reps
Getting this older body warmed up for this was its own special kind of puzzle.
m/53/5'11"/194#	

Rx’d 
225# (PC)
26 BMU
4 rds + 3 reps 

Modified:
--
EMOM: 3 DB deep squat cleans w/ 2x 15 kg DB,  4-minute time frame
         Rest 2 minutes, then,
AMRAP in 4 minutes of 10 inverted rows + 10 bench dips, feet elevated 
         Rest 2 minutes, then,
Complete as many repetitions as possible in 8 minutes of:
        20 curb jumps  
        5 single-arm dumbbell push presses (left arm)  w/ a 15 kg DB 
        5 single-arm dumbbell push presses (right arm) w/ a 15 kg DB 
        5 burpees 
SCORE: 12 squat cleans |  31 rows & 31 dips | 4 rounds + 20 jumps
--
Nice workout 👍 
I've registered for the LMW, not really with the intention of logging my "performance", but just to give something back to CF. Thanks 🙏

Squat clean : 210lbs
Strict pull-up + dip: 38
8min AMRAP: 4 rounds + 11 double unders (30/8/8/8 w/50lb db)

Clean: 220 lbs
BMUs: 22 reps
Move: 4 rounds + 48 reps

235-lbs
30 c2b pullups
4 rds + 46 reps, some equipment swapping with a partner

Rx: #235lb, 8 MU's, 226 reps (4+10)

Loved this one,

58 yo m 5’5” 145 lbs

Lift Move Work
1-rep-max clean, 4-minute time frame
95-95-95-95-95
    Rest 2 minutes, then,
Max bar lipping pull ups (controlled negative) 30 reps in 4 minutes
    Rest 2 minutes, then,
Complete as many repetitions as possible in 8 minutes of:
    20 double-unders
    8 single-arm dumbbell push presses (left arm) 30 lbs
    8 single-arm dumbbell push presses (right arm) 30 lbs
    8 lateral burpees over the dumbbell

2 full circuits + 20 double unders

Stopped @95 back pain and tightness
Did 75 pull-ups (didn’t think to do dips next time)
3 rounds 45 singles, 50lb PP, did reg burpees hurt to jump over DB. 

145 lbs power clean (timed out on 150 so no score)
79 reps of 3 pull-ups + 3 ring dips* (40 & 39 net)
3 rounds + 21 DU @ 36lbs DB
*assisted - heel on box

I actually loved this WOD. Didn’t plan it right, ended up with meh score, but it was super fun!!

Intermediate Option:
1-rep-max clean, 4-minute time frame
    Rest 2 minutes, then,
Max pull-ups in 4 minutes
    Rest 2 minutes, then,
Complete as many repetitions as possible in 8 minutes of:
    20 double-unders
    6 single-arm dumbbell push presses (left arm)
    6 single-arm dumbbell push presses (right arm)
    6 burpees
♂ 50 lb
clean 212.2
pull-ups 31
3rds +32 reps

Lift: 185# Clean

Move:66 pull-ups 

Work: modified track 2 and 3 
30 single unders
6 DB push press left arm 40lbs
6 DB push press right arm 40lbs
6 burpees

6 rounds + 30 single unders. 

PC
170# (tried 190 with about 15 seconds to go and failed-not too bad, but still have work to do)
rest 2 min
4 min amrap strict pull ups
40
Bailed on the "work" portion--
practiced du's but I'm still hesitant with my achillies
practiced 50# db sh press and burpees.
m/51/175

L:125KG.
M:37REPS.
W:4R+39REPS.
https://youtu.be/jAQcCwaO_oY

Lift 105kgs 
Move 17 reps
Work 3rds + 7 reps
Cat 45/49 track 1
Thank you for this wod

Scaled to:
-dumbell cleans
-1 20# weighted dip and weighted strict pull-up per MU
-45#DB 

140x4 cleans
27 MU subs
3rounds + 46

Rx
Lift 107kg
Move 15reps
Work 3rds+38reps

Globo scale: for the clean if you do not have bumpers you can either build to a heavy but controllable single in the 4 minutes (warm up first), then do it. Otherwise if you are not posting score it is OK  sub a 1rm deadlift or back squat in the rack.  If you are at Planet Fitness or in a hotel gym with no barbells do a max 400m sprint on the treadmill with an aggressive incline instead.  For the pullups/muscleups if you have access to a bar do it as as Rxed. If the bar isn't conducive to kipping do max strict pullups. If you are at a hotel gym with no pullup bar do rows on the treadmill handle or renegade rows with the dumbbells.  For the third part, as Rxed. Sub jump Double taps if you don't have a rope.

Busy gym: If you are not keeping score just do all three separate elements in one session following what's above. You may need to do them in a different order based on equipment availability.

Bodyweight/ equipmentless sub, same time domain as posted WOD. A. Max 400m sprint. B. Max pullups, or Bodyweight rows on a railing.  C. 30 double unders or jump Double taps, 8 HSPU or 16 hand release pushups, 8 burpees over an object or line. 

Champions Club Scaling Notes

RANT
Nothing to rant about.

WORKOUT THEMES
Short and heavy. High output followed by rest, but not enough to fully recover. Test of gymnastics, weightlifting, and accuracy under endurance/stamina demands. Full body, core-to-extremity, open-chain, and jumping are also themes.

MAIN DECISION
Do I want to do this as part of the big competition or do I want to emphasize a specific part for practice?

TECHNIQUE SCALE
Do 2 10-minute AMRAPs with a rest in between of:
10 cleans
10 burpees
*do the other movements as the warmup

CONSISTENCY SCALE
Find your limiting factor in each of the segments and just practice those for the allotted time. For example, if the split jerk is the limiting factor in the clean and jerk, just practice heavy split jerks. Maybe it's a chest-to-bar/hips to bar pull-up in the bmu. And maybe it's your shoulders getting fried on du, which means skip the burpees and just do the one-arm dumbbell press and double-under.

INTENSITY SCALE
Pick one of the segments to do as rx'd. Put everything you have into it.

MY STUFF
Tested out a few variations of this for about 20 minutes. Got a good dose.

GENERAL FEAR LEVEL: 5