CFWUx2 Burgener 10*45/95*2 106
25:41
106lb sn

one day rest

wu/ bike, slihps
skill/ snatch drills

wod/		amanda
				 9-7-5
		strict bar pull ups
		strict ring dips
		power snatch 50kg
				 8:17

post/ crosser, bike

9:49
Couldn’t do a squat snatch, so used power snatches. Used bar muscle ups. 

15:52 as rx’d but with strict ring muscleups. Singles on round 1. Shouldn’t have done that  as I was slowed by missing 5-7 reps on the single dropped squat snatches anyway. Round 2: 3/2/2, round 3: 3/2

185/43/176cm

12:25

Modified to:
Low rings strict tuck muscle ups. 

No high rings on sight.

52kg squat snatch. 

62kg felt too heavy for todays high kill short met con.

M/ 37y/ 174cm/ 75kg/ Argentina

Beginner option
Bar rows 
Push ups
Squat snatch 65lbs 
5:41

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

4:53 - Sc (Strict ring muscle-ups with feet on a box in front of the body. 110lb for squat snatches.) 

95 lbs. sub’d 2 strict ring pull-ups + 2 ring dips per 1 MU. 
Felt like trash. At 12 minutes I completed the round of 7.
18:33 total time.

Sc. 8:02

9-6-3 reps @50kg

https://youtu.be/zGjsSin8kEo

M/180/5’9”

5 Minute Echo Bike

Strength 
5x5 OHS
45,65,70,75,85

Amanda Scaled weight to 65
4:35

5:44 RX+
5-7-9 MU
9(60kg)-7(70kg)-5(80kg) Squat Snatch

rx:6'35''.
https://youtu.be/TZ9le-H7Pyg

M/36/6'/172#

13:07 
(135 lb. snatch taken from crash cushions; strict RMU)

Deo gratias

5:38

9-5-3
ring pull-ups at 45 deg
strict push-ups
50 lbs bar squat snatches

good squat snatch form but needed lower weight to get there 

17:50 

muscle ups in sets of 3-2-1 

12:24 Rx
First time to Rx this WOD. Lots of no reps added up…

11:45
@ 75 lbs
9&7.  Concerned about injury after find of 7.

757 intermediate

40 Kg Squat Snatch
10:15

not so good at Ring MUs..
snatches felt ok

14:35 RX 

M/180/48/5’7”
beginners scale
6:44

5:55

9-7-5
Seated MU
SQTSN (95lbs)


GWU: 2rds.                       2rds
:90 SU’s                        :45 Calf Stretch
10 Ring Rows              :45 Sup Grip Hang
5 Wall SQT Therapy
25’ Crab Walk
5 KB Windmill ea

SPWU: MU                          SQTSN
2x :10 Ring Support        PVC SN Prog.
2x 3 Strict Dip                  Empty Bar Prog
10 Kneeling MU Trans.  Build up to Wod
3 MU Wod scale

COOL DOWN: Pec & Lat Stretch

Amanda Scaled/Subbed:
9-7-5
CTB Pull-ups
Ring dips
SS 95#
7:23

12:50

Low Ring Muscle-ups + Squat Snatches 45 kg. 7:05.

15-12-9
Barbell row 45#
push up 
squat clean thruster 45#
5:06

Performed in basement:
Seated ring muscle ups (arms extended, ~an inch of ground, no feet after takeoff)
Squat snatches at 135lbs, a couple were power snatches to OH squats
7:12

Son(14):
Feet on ground but out a little for low ring muscle ups (feet used for dip takeoff)
SS at 75lbs
11:09

No rings, Subbed bar muscle ups
135# on the bar

6:36

Modified, using a 12, 5 kg DB 
--
2x 9 inverted rows + 9 bench dips with elevated feet
2x 9 DB single-arm overhead squat (L/R)
2x 7 inverted rows + 9 bench dips with elevated feet
2x 7 DB single-arm overhead squat DB (L/R)
2x 5 inverted rows + 9 bench dips with elevated feet
2x 5 DB single-arm overhead squat (L/R)
TIME: 12' 07''
--
10 km biking pre-WOD
Peace. 

Scaled to:
9/7/5
CTB pull-ups + bar dips
115lb squat snatch 

7:17

Subbed bar MU, scale weight to 95#:

9:00

10:24 RX

16:22

first 5 muscle ups were on the rings, rest on the bar

first ring muscle ups in home gym!

Hurt back...SC to 75# 2:1 pull-up/str bar dip for MU... untimed just ✅

KLAS sc pvc with 5# 1:1 grey band pull-up/leg assist bar dip

4:19 subbed push-ups and pull-ups, and power snatch 95lbs. No warmup short on time Fun!

Goosebumps... 
Thank you CrossFit.

11:29 Scaled 

Subbed/scaled with
9 chest to bar pull-ups
9 ring dips
9 hang squat snatches, 45lb
5:50

I should have increased the HSS reps to offset the low weight. Snatches are my kryptonite.

Thanks for posting this. I didn't know the background on this. 

9-7-5 reps for time of:10:58
Muscle-ups band assisted 
Squat snatches
♀ 75 lb 

7:47 
squat snatch @60kg
strict pull ups 

9-7-5 reps in 8:24 of:
Pull-ups
Push ups
Squat snatches, 95#

Scaled weight back to 95lbs. Bar muscle ups.

12:15

All BMUs were singles. Kept the snatch weight light so I could move through those quick.

Champions Club Scaling Notes

RANT
Again, I would just think that, according to the scaling section listed, a a 12-minute Amanda and a 5-minute Amanda are two completely different workouts. Same with Fran... I wouldn't consider a Fran time of 10:00 as being rx, because the intensity is an assumption as well. Not saying that it's a bad thing to do Amanda as listed and see where you're at, just understand it's not quite as listed.

WORKOUT THEMES
Short and medium. A play on a classic benchmark (Fran) with a little more skill involved and more range of motion... hmm, I wonder what the power output would be like if you compared the two. Anyway, using cardio/endurance to challenge our strength. Core to extremity and range of motion are also themes.

ASSUMED
The rounds of 9 can be unbroken when fresh. Also see rant.

MAIN DECISION
Scale for intensity or keep the movements and be cool with a different stimulus?

TECHNIQUE SCALE
AMRAP in 15 minutes of:
10 snatches
15 kips

CONSISTENCY SCALE
As listed, just know time is going to be longer

INTENSITY SCALE
Sub burpees with a high jump for muscle-up, anything more than 4 seconds on a transition and you need to start the workout over.

MY STUFF
9-6-3 reps of 135-lb. snatches and burpees with a high jump. 3:14

GENERAL FEAR LEVEL:  7