10kg sandbag ruck
60kg push jerk
Knees to armpits
+ 25 10kg sandbag step ups

		18-12-6
push jerks from blocks 75 kg
strict pull ups
		 14:30

11:09
Rx’d

M/27/5'8"/170lb
CrossFit AFK

9:28 - Rx (Slow and steady. 3s on pull-ups a lot to be able to get through the jerks.)

On shift inside gym

3X 115 lbs
3X 125 lbs
3X 145 lbs
3X 145 lbs
3X 145 lbs

6min58
Rx

13:51

8:47 
scaled to 135#
M/53/175/5'11"

7:59
135lb/ pull up

12:26 as rx’d
p. Jerks broken 6/5/4/3/3-6/4/3/2-5/4
CTB broken almost as much except I did the 9 unbroken. Landlord started talking to me as I finished my warmup and the break and made the weight feel as heavy as it was! 

4 hours after a breakfast of 7 bacon strips and a blueberry pancake. 

180Lbs/43y/176cm

7:20 with 95#s 
I thought I had 105#s but I had grabbed a Women’s bar not a man’s. Oops! Then, power snatched it & hang snatched it. 5RM (I think 🤔) Hang Power Snatches @ 95#s

10:00 scaled

Push Jerks @125
Strict pull-ups instead of C2B (can't kip in my home gym)

As rx’d, 9:13.

Woo, those jerks were spicy!  Did them 10-7-4 / 9-6 / 9.  Was close to redline in that last round.  C2B pull-ups went well today; mostly had a good butterfly kip, and then switched to regular kip near the end as I fatigued.  Did those 7-7-7 / 6-5-4 / 5-3-1.  Wrist (tendonitis) feeling a lot better today – have been dosing regularly with NSAIDs to see if I can get the inflammation down – almost no pain on the jerks.

49m/5'10"/180

M/36/6’/175#

21-15-9 reps for time of:
Push jerks 135 lb.
Chest-to-bar pull-ups

4:21 (push jerks unbroken each round)

Deo gratias

11:37 @ 115

Modified, using 2x 12,5 kg DB:
--
2 sets of 21-15-9 reps for time of:
DB Push jerks
DB bent-over rows 
5' rest btw sets

> 6' 07''
> 6' 57''
--
Peace.

RX 5:00 
:D

14:32 Rx

6:46

85lbs

Done 10/28. rXd. 

16:57. 

all c2b singles w Kip. 

10:29 with #95 pounds and kipping pull ups. (recovering from a cold.) 

M/39/160
7:20

9:45 at 115. Thought it would take longer, probably should have done 125. Months 

06:09
45 kg
Pull-ups

21-15-9
Push Press 95#
Knee push-ups 

8:42

SC 115#/PU...16:07

21, 15, 9 Push jerks - one arm (same arm) w/ 50lb dumbbell
Strict pullups
12:20

6:40 Rx
M/35/197

M/30/210
11:28
Strict C2B

Scaled to 50Kg 
8:08

16:01 Rx

Warmup
500m row
5 min assault bike

5:56 @ 25# DB first lifts since back surgery 

M 52/195/6'
Scaled the push jerk to #115 and regular pull-ups.  6:07.

7:19 #115

115#
jumping pull-ups 
8:10

10:23.51
80lb c&j
c2b with 100 lb bands 

7:06 Women’s Rx

GWU:2x
200m Jog/10jumping lunge/10shoulder rot./10walking lunge w/pvc passthru/10 alligator rolls

SPWU: pull-up
2x5 kip swing/2x 2kip s.+kip/2x 2kip s.+pullup/2x 2kip s.+pullup+kip s./1x3 kipping pull-up 

jerk
jump&lands>pvc>^wod

COOLDOWN: 2min easy bike/mash forearms

27:51 Rx

Women's Rx
9:25

CTB took forever.

7 minutes 23 seconds at 95lbs

Rx’d: 14:57

Probably should’ve scaled weight 

Scaled/subbed to
85# push jerks and pull-ups 
8:12

60/5’8”/153

4:59 Rx
M/42/190

8:10 w/ 50lb dumbbells for the jerks

15-12-9 reps for time of:
Push jerks
pull-ups

6:02

105lbs
12:55

Pushing my my jerk limits at this volume! Best run was 10.

Is there a beginner option for this workout?
Thanks

50 kg (110 lbs) Push Jerks

7:51

https://youtu.be/I_8gSdg3ukE

Lee 6.35
Noah (30Kg Jumping C2B) 10.09

did 15-12-9
push jerks at 115
chest to bar pull ups

4:25

M/29/6’1”/195lbs

Scaled
push jerk @ 105#
strict pull ups
7:51
m/52/175

21-15-9
Push Jerks (135 lb)
Pull-ups
11:14

DB Push press (35 lbs)
Ring rows at an angle where they were tough (8/7/6, 6/5/4, 5/4)

8:10

Globo wod: pretty straight forward. Dumbbells sub 60/40lb dumbbells. Chest to bar pullups: sub strict pullups if you can't kip on the bar due to design. You can also do heavy lat pulldowns to chest level if a pullup bar isn't present.  Bodyweight sub handstand pushups for push jerks. 

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Weightlifting and gymnastics. Pushing with skill, jumping with an upright torso, pulling with skill and extra range of motion, overhead, core-to-extremity

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM
							x
HEAVY

STRENGTH SCALE
45 push jerks, 45 strict pull-ups, split up the reps however you want, go heavy on push jerks

COORDINATION SCALE
AMRAP in 15 minutes of:
15 push press
15 kips (you can bend the arms a bit for a partial ROM pullup, just keep the rhythm)

STAMINA SCALE
For time:
45 chest to bar pull-ups
45 push jerks

MY STUFF
7:41, 115 lb. push press, strict pull-ups

GENERAL FEAR LEVEL: 7

21-15-9 reps for time of:
Push jerks
Jumping Chest-to-bar pull-ups
95 lbs
9:16

Beginner 
6 min ring rows 
10 OHS empty bar 35lb
Ab cash out: 6 rounds 30 sec plank 30 sec rest