CFWUx2 10*45dl/95+1cl burgener
111.5-122.5-135
6-6-5
6-6-6

next day

wu: balance board, planks, dbs
skill: clean drills

wod:		6 rnds
			1 min squat cleans 65 kg
			3 min rest
			4, 5, 5, 4, 4, 5

post: walk, accessory

Rx’d
7
5
3
6
4
3

50 - 60 - 65 - 70 - 75 - 77,5  K.G
12 -  8  -   8 -  7  -   5  -  4      Reps

9-6-4
9-7-5

Male Rx 175cm 84kg 24y

10-8-6-10-8-7
scaled to 145-165-185

As rx’d: 7-6-5//8-6-4 reps. 
 r1:
6ub+1@165
4ub+1+1@185
3ub+1+1@205
r2:
6ub+1+1@165
4ub+1+1@185
2(missed 3rd)+1+1@205

Last time was in 2014 and I weighed 192 then. Back then I did 165-175-185 and did not do unbroken reps but dropped singles and did 7-5-5 the first round, and power cleans the second round to avoid excessive quad soreness !

182/42/176cm

dumbbells: 90, 110, 130

8, 6, 4, 8, 6, 4

M / 37 / 85.9kg

Scaled 65kg / 75kg / 85kg (sweet spot would have been 60 / 70 / 80)

1: 9 / 6 / 4
2: 7 / 5 / 3

M/26/5'8"/160lb
CrossFit AFK

11-9-7-11-9-7 (max sets were actually 8-5-3-8-4-4. Coming back to the lighter bar felt light, finished rep 12 on the beep. Definitely need to work on my foot work.)

25, 30, 35, 30, 30, 30# DBs.  12, 12, 13, 12, 12, 12

JonNYC

M/36/6'/175#

8/7/4/8/7/4 Rx

Deo gratias

Intermediate
10-7-5-10-7-5

12/6/4/8/5/3=38rx

75-12
85-10
95-8
85-10
95-8
105-7

then

bench press with 2x (#25dbs)
6 sets of 12 reps each

100 lunges 1 mile run 1 mile bike 19:24. Practiced Squat Cleans with PVC 

Rx

12 10 8
12 10 6

RX:11-8-6,10-7-6.
https://youtu.be/4qEdBknThaQ

M/50/86
75-95-115
12,9,8
12,11,8

Total 60 reps

110/125/135lbs

10/12/11/13/10/9

65 total reps

7/5/4/7/3/2 rx 

95-115-125#
7-7-6, 8-8-7

Kept this one light and did not push the pace, really focusing on technique each rep.  Still don't trust my back, and this was the first time since hurting it that I have done Squat Clean.

115 | 125 | 135 lbs
That was tough but well worth it!  Had to concentrate when started leaning forward ever so slightly.

110/125/135
8, 8, 7
11, 10, 9

39  86kg

INTERMEDIARIO
10 7 5
9  6  3

Women’s Rx 
110/125/135lbs

11/10/8
12/11/10

Rx
10, 6, 1, 5, 2.75, 3 switched to power clean + pause and front squat for last round after many failed attempts

Not great #s but still proud I was able to do real squat cleans which is a newer skill for me to do effectively. Oh and I ran 12km yesterday = not so fresh legs

Son(14):
@ 95lbs, 105lbs, 115lbs
5,5,3,6,6,4

He's doin' it!

M/47/6'2"/185#

Scaled to 115/125/135#
12/10/8
12/10/8
60 reps total

10-8-7 10-8-6 = 49 reps Rx'd
m/53/5'11"/187#	

Rx’d: 7,5,3,8,5,3= 31 reps 

SC to 115#/135/155. 7/6/4 both times...total reps 34

R1:  110-120-130#, 10-7-4 reps
R2:  115-120-125#,  9-7-4 reps
Nice rep scheme.   Look forward to using it with other lifts. 

59/5’8”/155

59 reps RX

M/38/5’9”/195#

100-115-125lbs
Rd.1/Rd.2:
10/11
10/9
8/7

Could have gone a bit heavier.

110-11
125-10
135-8
110-11
125-9
135-8

110-6
125-5
135-5
110-6
125-6
135-5 
(Rested 2 Minutes)

RX
165 -5       4
185-3        1
205-1        0

=14 

ran 400m 3 times with a 95 pound clean as a cool down 

Modified, using 2x 12,5 kg DB
--
6 x 1 minute of DB front squats
2 minutes of rest between sets
REPS: 16+19+20+19+19+18= 111 reps
--

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Short and medium-heavy. High output followed by longer rest. Jumping with weight and a big range of motion.

ASSUMED
I don't need practice on clean form today, I need to work on stamina

MAIN DECISION
Will my work capacity in 1 minute merit taking 3 minutes to rest?

TECHNIQUE SCALE
Reverse it. 4 (maybe 5) rounds of 3 minutes of cleans, 1 minute rest.

CONSISTENCY SCALE
Front squat for 1 minute, rest for 3 minutes

INTENSITY SCALE
Sub burpees for cleans. Practice cleans in the warmup

MY STUFF
Did sets of 135 cleans with a pause on the bottom between cleaning stuff

GENERAL FEAR LEVEL: 7

Is it just me? For the past several days, the actual WOD and description doesn't show up for the current day. I can see past days though.