12-9-6
scl 83kg
bmu
17:22

19:06
Intermediate option. I could only do 2 bar MU’s. I used the 3 rep pull-up/ dip sub for the rest. 

M/27/5'8"/175lb
CrossFit AFK

17:23 - Rx (took over 2-minutes to do that last 6 ring muscle-ups)

M/48/5'8/#209

10:31_#165 + strict pull-ups + russian push-ups

13:30 without redlining but with a couple missed attempts on squats: 

12-9-6: 225lb FS off 30” boxes (dropped)
9-6-3: strict muscle ups from seated on slippery rings in sets of 3…

180lb/176cm/44%

12-9-6
SquatCleans 135lbs
12-9-6
StrictPullUps
15-12-9
Dips

The SquatCleans were heavy slow singles. I don't think I've ever actually done full sets of SquatCleans, usually only do hang max triples or power clean for a max. Probs should've went lighter to get quick singles. Front Squats is getting stronger. 

Broke up pull ups and dips into 2 sets each round, were a non factor.

Got interrupted during workout by a young bro asking if I do full body splits at my powerlifting gym...I told him that I've been doing more HIIT workouts and I'm just as strong as before but am quicker, leanerand more agile. The bro works out hard and I was quite flattered, cuz I'm not the fittest or strongest by any means. 

9:42
65 lb Squat clean
Power monkey

Glad to do MU again

@75kg

24:19

5:00 min row, CFWU
heavily scaled

#65 on squat cleans
assisted pull up

12 min

Beginner option:
Squat cleans-37.5 kg

Time : 14:24 

M/37/6’/178#

12-9-6 reps for time of:
Squat cleans 185 lb.
Bar muscle-ups

13:48

Deo gratias

9-6-3

Squat Clean 85kg 
Bar Muscle Ups

11:53

135#/PU/bar dips...16:25

Beginner option but 45 lb empty bar. 8:46.

Scaled down to 155lb cleans, 12 strict bar pull-ups 12 strict bar dips each round - 16:42

185lb/ strict C2B&ring dip
21;30

M 52/195/6’
Scaled squat cleans to #135 and jumping bar muscle ups for the muscle ups.  10:03.

Modified:
--

12-12-12 DB front squats @ 2x 15,5 kg
24-18-12 inverted rows
24-18-12 bench dips

> 12:40
--
Peace.

9:15 #saf 

125lb
banded MU from the floor 

12:54, just used 135 which felt very heavy today. C2B pull-up/ring dip for MU. Not feeling it today…

Pseudo checked the box - Scaled and combined 230602 and 230603
Each for time
45 KBS (35# DB)
200m run
35 KBS
400m run
25 KBS
800m run
15 KBS
12:21
~3 minute rest then
12-9-6
SC 65#
CTB Pull-ups
24-18-12
Strict push-ups (on knuckles)
8:47

35# DB is the heaviest I have at home and I don't have an effective way to strap plates/DBs together like Sam K and Coastie Nick do.  Stayed light on squat clean and push-ups on knuckles vice ring dips to try an d take it easy on the left wrist and elbow.  All completed 230603, just didn't get around to posting until next day.

Робив 5 раундів
3 вихода на кільцях кіпом (згадував як це)
3 взяття в стійку 50кг (с них не йшов через коліно)
Робив не на час

M/54/232
Worked on form- Squat Clean 65x12, 75x9
95x6
Ring row muscle up 12-9-6
Run 1 mile

185 power clean 12/9/6
Bar MU 9/6/3
10:48

Scaled to:
105lbs and jumping muscle ups
7:17
still nursing a leg issue so trying to go easy on it.

56kg

Pull up 
Dip 

Intermediário

15:09

8:03

12-9-6
Sqt CL (155lbs)

9-6-3
MU


GWU: Full Body Rot.
2x 10 Sqt/10 Ring Row/Sqt Hold Thoracic Rot/:30 Front Rack Banded

SPWU: PVC CL Progression

MU Prog.

225lbs wasn't happening, started at 205 but at 2min in and only 4 reps, dropped to 185lbs and continued.
12-9-6
@185lb squat cleans & kipping bar MUs
14:00

One of the many downsides to working out in the heat, tears!😫

Son(15)
12-9-6
@155lbs 👀 he was going faster than me but lost a ton of time with chest to bar and ring dip combo. He will be beating me in some lifts by next year, not cool.
22:57

Scaled to 165lbs, bar MUs:  9:11

No timer
#145 squat/clean/thruster 
Ring MU with green strap 

Scaled/subbed to 45# DBs for SC and pull-ups and push-ups vice MUs in a cruise ship gym
15-12-9 SCs
15-12-9 pull-ups 
21-15-9 push-ups 
16:04

60/5’8”/157

12-9-6 reps for time of:
Squat cleans
Ring rows
Jumping ring dips
95-lb
5:27

Scaled: 144 lb=65,5 kg
12-9-6 reps for time of:
Squat cleans 144 lb= 65,5kg
pull-ups +dips ring
total time 11’:58”

12-9-6 SC@50 kg (110 lbs)
24-18-12 Australian Pull-ups + Bar Dips

11:45

Globo wod: If you don't have rings today sub burpee bar muscleups, or sub 2 chest to bar pullups and 2 ring/TRX/weighted bar dips, or 3 regular pullups and 3 bar dips per muscleup if you are still working on ring muscleups. Pre WOD spend 10 minutes working on ring muscle up transitions if you have rings.  If you are using iron plates today scale the load of the squat cleans to something you can touch and go for at least 3 reps.  Dumbbells sub 55/80 lb dumbbells.  

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Gymnastics and monostructural. Clearing an obstacle, pulling, pushing, squatting, jumping, range of motion

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM

HEAVY				x

COORDINATION SCALE
Put on a clock for 20 minutes and practice cleans and muscle-ups

STRENGTH SCALE
12-9-6 reps of:
Front squat
Strict pull-ups
Strict dips

POWER SCALE
AMRAP in 12 minutes of:
1 clean
2 kipping dips
3 kipping pull-ups

MY STUFF
9:48, front squat at 135/155/175, muscle-ups were kipping

GENERAL FEAR LEVEL: 7