Shoulder press 85-95-105 (5Rep PR)
Push press 155-165-175 (3Rep PR)
Push jerk 185-195-205 (1Rep PR)
Strict Pull-ups 5-5-4

I forgot to do L pull-ups. 

SP-115, 125, 130
PP-155, 165, 175
PJ-185, 185, 190

Press 45kg
push press 65kg
push jerk 2 @70kg 1@75kg
10 strict pull ups knees bent 

Press 3x5 @ 47.5 kg
PushPress 3x3 @ 65kg
PushJerk 2x1 @ 70kg 1@75kg

10 knee up strict pull ups every round 

M/27/5'8"/180lb
CrossFit AFK

85lb-85lb-85lb
3 L Pull-ups
105lb-135lb-165lb
4 L Pull-ups
165lb-195lb-225lb(miss) 
7 L Pull-ups

GWU 10min
2 rounds
10 OH lunge with pass-through
20 Banded face pulls
10 Plank wall press, up downs

Then, Tabata
Odds Handstand, scale to feet on a box
Evens L-sit on box

SWU 10min
4 reps eachwith a PVC of:
Press
Dip and drive
Push press
Jerk footwork landings
Push jerk

BU 5min
Press
3-3-3 reps
Bar-light-light

Workout 18min
Press every 3 minutes
PP every 3 minutes
PJ every 3 minutes

CD 10min
Max L pull-ups
Or 
Max L sit into Max pull-ups
Or 
Max L sit into Max ring rows

M/67"/210lbs/33

PullUps: 6,7,7,8
StrictPress 75,95,115
PushPress 135,145,155
PushJerk 165,175,185

PullUps did not reach failure. Ribs healing but max pull ups were not there yet. PushJerk felt good, probs had another 15 lbs.

SP: 35.5-40.5-45.5
PP: 45.5-50.5-55.5
PJ: 50.5(F)-50.5-50.5(F)
L-sit pull ups: After each set- First 2 sets 2 rep each then 1 rep

Came after viral so couldn't perform at best and just couldn't do push jerk.

E1.5MOM, dumbells, 5 reps for each set

70, 80, 90, 5 reps
80, 90, 100, 5 reps
90, 100, 110(f), 4 reps

Strict press: 50kg-60kg-70kg 
Push press : 80kg-90kg-95kg
Push jerk : 100kg-105kg-110kg

Modified, using 2x 15,5 kg DB
--
Shoulder press 6-6-6 reps
Push press 7-8-9 reps
Single-arm press: 6/6-5/5-6/6 

:30 L-Sit hold after completing the final set of each movement

-
Peace. 

M/54/217 lbs 
Shoulder press 5x95, 5x115, 5x120 reps
Push press 3x125, 3x135, 3x145 reps
Push jerk 1x155, 1x160, 1x165 reps
Attempt to increase the weight after each successful set.

M/37/6’/177#

SP: 105/125/145
PP: 175/195/215
PJ: 225/235/245x

Deo gratias

Complete Sept 22.

Shoulder press: 115-135-155
Push press: 135-155-175
Push Jerk: 145-155-165
Couldn't pull L-sit PU, did 5 reps strict PU between every set.

Loved this workout 💪 what a combo 
Strength & core pulling stamina 

Maxed on
X 5 reps 105 strict press Could have done more perhaps
X 3 reps Push press 135 
X 1 rep Push Jerk 165 
Keep legs in l-sit until I couldn't then dif ones 2 chest eeeked out 8 per round 

35-37.5-37.5 kg shoulder press + 14 ring rows
40-45-47.5 kg push press + 13 ring rows
50-55-60 kg push jerk + 11 ring rows

Strict press: 95,115,135
push press: 165,187,205
push jerk: 215,225,250

4 L shape pull-ups 

Shldr press 25-30-35.    Push press max 95.  Push jerk max  115

115-125-135
135-157-175
175-195-215
3 L-pull-ups after each set

Did L pull-ups (chin-up grip) after each set:

Shoulder Presses:  85-90-95 -lbs  and  8+9+8 -LPUs
Push Presses:  100-110-115 -lbs  and  9+7+10 -LPUs
Push Jerks:  120-125*-130 -lbs  and  9+9+11 -LPUs
*2 attempts to complete
Totals = 2,700 lbs  and  80 L pull-ups

Shoulder press 
5- 65
5- 75
5- 75
1 regular pull up + 5 with bands 
Push press 
3- 85
3- 95
3- 105
3/4 regular pull up + 5 with bands
Push jerk 
1- 115
1- 115
1- 115

Nancy
On a treadmill
2x10 Kg (22 lbs) DBs

11:48

M/51/191

P 125-135(4)-130
L.p 3-3-3
P.P 155(2)-150-150
L.P 3-3-3
P.J 175x-170-170
L.P 3-3-3

My Training on Tuesday 20 in the afternoon
WOD CrossFit.com 230919
Shoulder Press 5-5-5 reps - 117 | 122 and 127 lb setting my Personal Record
Push Press 3-3-3 reps - 122 | 127 and 132 lb setting my Personal Record
Push Jerk 1-1-1 reps - 117 | 122 and 127 lb setting my Personal Record

After completing each movement I performes a max set of L Sit Pullups completing: 8 | 10 and 11 reps setting my Personal Record.

scaled to a set of knee raise ups after each set

Press: 75-80-85f on 3
5+6+4 pull-ups
Push: 85-95-110
4-4-6 pull-ups 
Jerk: 125-135-145f-140
4-5-4 pull-ups

SP: 95/115/125
PP: 115/135/145
PJ: 135/155/165

1 strict pull up between each set (9 total)

105-115-120+12 L pullups
145-165-175+12 L pullups
195-205-210+12 L pullups
rested about a minute before beginning each set, so it took me under 20m total…no time for a warmup except 6 push-ups to down dog, 6 pike stretch to front scale leg lift, and 6 pike push-ups. 

age 44, 176cm, 176lbs. 

SP: 105/115/125#

PJ: 185/195/205#

SJ: 215/225/235#

115/135/155
185/205/205
205/225/245
*8 L sit pull-ups after each wave

5s: 40kg/50/55
3s: 60/70/75
1s: 80/85/90
No pull-ups (forgot!)
M/54/175/5'11"

60-65-65 8
65-60-80 8
70-80-80 8

95/115/135# x5
145/155/165# x3
175/185/195# x1

Max L-sit hold from pull up bar 0:13

Shoulder press 5-5-5 reps— 95—115—125
Push press 3-3-3 reps—125—135—145
Push jerk 1-1-1 reps—150—155—160

115, 125, 135
185, 195, 205
225, 235, 245

Shoulder press: 45-55-60
Push press: 70-80-85
Press Jerk: 90-95-95(f)

ring rows: 26 (misread workout and did one set of ring rows after finishing everything)

I totally spaced on the pull-ups (so focused on the fact that this was a pleasing day, a weekend for sure). 

shoulder press 50-60-65
push press 70-75-80
Push jerk 85-90-95

95-115-125 (x4)
14 pull-ups 
155-170-185
12 pull-ups 
205-210-215
12 pull-ups 

Shoulder Press
3rds x 5reps
R1 @ 95lbs
15 Ring Rows
R2 @ 95lbs
12 Ring Rows
R3 @ 95lbs Failed on Rep 5
10 Ring Rows

Push Press 3 Rrds x 3 Reps
R1 @ 95lbs
10 Ring Rows
R2 @ 105lbs
15 Ring Rows
R3 @ 115lbs
15 Ring Rows

Push Jerk Split 3 Rnds x 1 Rep
R1 @ 115lbs
12 Ring Rows
R2 @ 125lbs
13 Ring Rows
R3 @ 135lbs PR!
12 Ring Rows

SP 115(7)-125(9)-130(7)
PP 130(7)-155(6)-165(6)
PJ 165(5)-185(6)-205(6)

*Knee Tuck Ring Pull-ups after each set()*

GWU: Full Body Rot
2x :20 Hollow Hold/:20 Arch Hold/10 PVC Passthru

SPWU: 10 PVC Shoulder Press
x5 Dip&Hold/Dip&Drive/Push Press
Jerk Jump&Lands (hands at sides/shoulders/punch)

Shoulder Press(x5): 115, 155, 175(x3)
L-pull Ups(max): 12
Push Press(x3): 205, 225, 225
L-pull Ups(max): 12
Push Jerk(x1): 235, failed at 255x3
L-pull Ups(max): 14

Son(15):
Shoulder Press(x5): 95, 115, 125
L-pull Ups(max): 3
Push Press(x3): 165, 165, 165
L-pull Ups(max): 3
Push Jerk(x1): 185, 195, 205
L-pull Ups(max): 2
I don't even bother marking PRs for him, he gets them everyday!

Shoulder press 95-100-105
10 l-sit pull-ups
push press 115-125-135
10 l-sit pull-ups
push jerk 185-195-205
10 l-sit pull-ups Rx

Shoulder press: 95-115-130
L Pull up: 3

push press: 135-155-170
L pull up: 4

Push jerk: 170-185-missed 195 4 times
L pull up : 4

95-105-115(failed)-105
135-145-155(PR!)
155-165-175(PR!)

L-pullups: 14,13,13

SP 55/65/75 LSit PU 2+ 2PU
PP 85/105/110 LSit PU 2+ 2PU 
PJ 115/120/125 LSit PU 2+ 1PU
(lbs)

Sh. P x 5:  110-120-125, 14 L-pull-ups 
PP x 3:  135-145-155, 15 L-pull-ups 
PJ x 1:  165-175-180, 16 L-pull-ups 

Shoulder press - 60/65/70 kg
Push press 75/80/85 kg
Push yerk 90/95/100 kg

L-sit pułk-upe x 7

135/165/205 Three sets of each
L-sit PU - 10/7/7 on rings

Shoulder Press
5 @ 115
5 @ 135
5 @ 155

L Sit Pull-up —> 4

Push Press
3 @ 155
3 @ 175
3 @ 185

Pull-up —> 7

Push Jerk
1 @ 185
1 @ 205
1 @ 210

L Sit Pull-up —> 5

Shoulder Press: 95, 115, 125 (9 reps)
Push Press: 125, 135, 145 (6 reps)
Push Jerk: 145, 155, 165 (6 reps)

Shoulder Press: 115-125-135lbs.

12 L-sit Pull-ups

Push Press: 165-185-205lbs.

12 L-sit Pull-ups

Push Jerk: 225-235-245lbs.

14 L-sit Pull-ups

SPx5:  65-75-85(4)-80-80#
12 h-sit pull-ups 
no PP or PJ. Too hard on my back

One hour break to talk with my son, then
Nautical Helen
14:52

60/5’8”/157

In pounds:
press: 85, 90,92 + 5 strict pull ups
push press: 120,127,130 + 5 strict pull ups
push jerk: 135,145,150(f)+ 5 strict pull ups

Misread this and did a set of L-sit pull ups after every set. Oops.

Press: 85 lbs, 85 lbs, 85 lbs
Push Press: 95 lbs, 105 lbs, 115 lbs
Push Jerk: 135 lbs, 135 lbs, 135 lbs 

Scaled to rucked pull ups- 5,4,4,3,3,4,3,2

Modified
SP 5-5-5
65/95/115#
PP 3-3-3
115/125/125#
PJ 3-3-3 
125/135/145#

4-5 L-sit pullups after each set for each lift (per Boz's scaling notes). 36-45 L-sit pullups total.

Wasn't sure where I was going to take this one considering my wrist and elbow issues.  Shoulders still got a good dose.

95,105,110 strictx5
165,185,195 pushx3
205,225,230 jerkx1

32 second l sit pull up hold

Shoulders are so damaged trying to be nice now that I'm 40+ category

35-45-55
55-75-85
85-95-100

press & push press at 15#
jerk with pvc (lots of pvc practice!)
10 ring row superset

SPx5 - 65, 65, 65lbs
PPx3 - 75, 85, 95lbs
PJx1 - 95, 115, 125lbs
L-Pull-ups - 3, 4, 5

95-115-125
145-155-165x1-170(f)
115-125-145-150
LPUs 6-8-10 
Ran 2 miles just under 16 min post WOD felt good physically and weather wise!
Afternoon 30 min row with a few LPUs mixed in 

SPx5 - 95, 105, 115lbs
PPx3 - 125, 135, 145lbs
PJx1 - 155, 165, 175lbs
L-Pull-ups - 8,9,8

Str pr: 95/100/105, 6 str PU
push pr: 115/125/135, 8 minor kipping PU
Push J: 155/170/185, 10 kipping PU 

55,60,65 kgs
16 strict pullup
75,80,85 kgs
15 strict pullup
90,95,100 kgs
15 strict pullup

Strict press 3x5: 95/115/130lbs
L-sit pull-ups: 6

Push press 3x3: 155/175/190lbs
L-sit pull-ups: 5

Push Jerk 3x1: 205/215/225lbs
L-sit pull-ups: 6

Beginner option:
Shoulder press 5-5-5 reps
70-80-90
15 ring rows
Push press 3-3-3 reps
95-105-115
13 ring rows
Push jerk 1-1-1 reps
120-130-150
22 ring rows
After completing the final set of each movement, perform a max set of ring rows.

09-19-23 morning lift
5 rounds
Sub 2 mile bike with 1 mile run at 8.34 mile
Sub 10 muscle ups with pull ups
10 DL 275
Time: 61:30

SH Presss
95/95/100
12 knee bent pull ups on rings
PP
115/115/115
5 "L-ish" pull ups on rings--feet just below knees
PJ
135/135/140
2 L pull ups on rings--knees barely bent, but still ugly.
m/53/175

From 50kg to 90kg
4 L-sit pull-ups after each lift

POST-ACCESSORY
2 rounds for quality :
10" front rack hold 150kg
15/15 banded triceps kickback
30" RKC plank

Shoulder press 5-5-5 reps
40-50-60 kg + 7 L-sit pull-up
Push press 3-3-3 reps
50-60-70 kg + 8 L-sit pull-up
Push jerk 1-1-1 reps
60-70-75 + 8 L-sit pull-up
Attempt to increase the weight after each successful set.

Good day,

Shoulder press 30 kg - 35 lg - 40 kg 5 strict pull ups
Push press 45 kg - 50 kg - 60 kg 5 strict pull ups
Push jerk 65 kg - 70 kg - 75 kg 4 strict pull ups

Regards
Michele Spinella

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Max output followed by full recovery. Weightlifting, adding in some practice for pulling from the shoulders and hips

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM

HEAVY					x

FORMAT/MOVEMENT QUESTIONS
Am I experienced enough to follow and strategize a strict rep scheme?
Do I have the flexibility to push jerk a heavy weight or should I do split jerk instead?
Do I focus on the landing position of the push jerk or the overhead/midline position?
Do I prioritize the pull-up or the L-sit position?

NEW TO CROSSFIT SCALE
Max effort push press, probably 10ish reps per set

MY STUFF
I did 5 sets of 5 deadlifts at 315

GENERAL FEAR LEVEL: 5

Globo wod: If you are using iron plates today for the push presses and push jerks do sets of 3.  Increase weight but only to a point that you can control the barbell back to your shoulders and into the rack.  Dumbbells sub the same movements. If the heaviest dumbbells are well below your max do AMRAP sets for each movement with good form, rest as needed between sets. For the L sit pullups if you don't have a pullup bar sub a max l sit hold. Use dumbbells,  or two benches or boxes , for the L- sit holds.