CFWUx2 10*45dl+5thr*2 10*95dl+5thr
120 reps
225dl 157cl 135hcl 157jerk

136 reps .
155lbs 

133 reps
200 lbs. 
Rx'd

got through 6 muscle ups (141 reps) and 195# in the complex
tried for 205 but failed on the hang clean. should have squatted it

21.3: 6ring MU

21.3: 11 bar muscleups at cap (146)
21.4: 195lbs. on the complex. 
Missed the jerk at 215lb. Had no chance for the jerk after an ugly hang clean received low on the shoulders. I could have  maybe gotten 205...went for it afterward and got it but it was ugly because I messed up my footwork on the jerk and had to press it out. Did all front squats unbroken but broke thrusters 8/7,6/5/4. 1 minute not enough rest after thrusters and went by faster than usual! Broke ttb 9/9/6/4/2, and chest to bars as 3’s, muscleups mostly 3’s and 2’s 

42/69”/177lbs. 

M/45/82kg
21.3 Rx 14:21
21.4 95kg

Finally had a chance to make this one up, better late than never. Modified to:

15 front squats
30 decline bench GHD
15 thrusters
Rest 1 minute
15 front squats
30 C2B Pullups
15 thrusters
Rest 1 minute
15 front squats
30 C2B Pullups
30 decline bench GHD
15 thrusters
@45#
14:00
2:49/3:23/5:43

Complex @ 155# 

M/35/6'/175#

146 reps Rx
215#

21.3: 137 reps RX (failed on Bar Mus badly) 
21.4: 100kg 

26y/o
160lbs
21.3: 14:25 rx
21.4: 205lbs

45 lb barbell
v-ups, DB rows, pull-ups+push-ups

10:37

m / 42 / 75kg / 1.7m

I don't have any weights, so I subbed 15kg wall balls for the thrusters and front squats.  
Finished 21.3 in 22:00.  Skipped 21.4 (lack of weights), 

Subbed 3 PUs / 3 Dips per 1 MU (only got 2 anyway!)

137 reps

DL: 365
PC: 205
HC: 215
PJ: 185

42 / 6’0 / 195

86 and 9.08 tiebreak.  
150lbs complex.  

JonNYC

14:22 Rx

230lb. Missed the jerk at 250lb

M/6’1”/200lbs/28

21.3 scaled to
15 front squats
30 knees to elbows
15 thrusters
Rest 1 minute
15 front squats
30 assisted chest-to-bar pull-ups
15 thrusters
Rest 1 minute
15 front squats
30 pull-ups + dips
15 thrusters

By 15 minutes I made it 20 reps into pull-ups and dips. Broke into sets of 10 pulls then 10 dips.  

21.4
130 lbs. 

Sc to 80#, k2e/pull-up/c2b...total reps = 137
1) 15/30/15
2) 15/30/15
3) 15/2/-
135#/155/165

Got through 3rd round of front squats + 10 kips
scaled to 75#, knees to chest and kips + dips for muscle ups.
155# for 21.4

Scaled
45lb bar
T2B-Chest to Bar- then made it to 10 muscle ups. 

21.4
155#

14'50 Rx
95kg

https://www.youtube.com/watch?v=gFU8DVbZLxU

Rx’d   10:35/247lbs.

Only did 21.3 at 85lb bar. 
Made it through first 2 rounds, then 15 FS and 6/6 chest bar pull-ups/ring dips when time ran out. 

21.3 
Scaled to assisted muscle ups
Barbell was 97lbs
171 reps at time cap. 15:42 for all 180 reps

21.4
175lbs for max complex

F 54
Rx 
21.3 86
21.4 85#

21.3 scaled, assisted pullups, 65 pds. Hit 15 min cap after second round of thrusters. 

100 pds on all olympic lifts. Could have gone a little heavier. 

21.3 TC -45 @30 kg

21.4 75 kg

21.3 scaled
12:58

m/35/175lbs

M/25/5'8"/155lb
CrossFit AFK

152 reps (tie breka at 7:06)
200lb 
Rx - at CrossFit Undeniable, Colorado 

151 rxd
217#

M/53/5'9"/150

21.3 110 rx
21.4 135#

C2b took forever which is odd for me.

21.3
135 Rx
21.4
185#
way off from last open. 

M/55/6’1”/180

Open WOD 21.3
Rx (M55+): 11:30

Open WOD 21.4
Rx: 195 lbs (failed on hang clean at 205)

Workout 21.3
For total time:
15 front squats
30 toes-to-bars
15 thrusters

Rest 1 minute

15 front squats
30 chest-to-bar pull-ups
15 thrusters

Rest 1 minute

15 front squats
30 bar muscle-ups
15 thrusters

♀ 65 lb. ♂ 95 lb.
Time cap: 15 minutes
__________________
Score;- Cap +135 Reps Rx'd

Then,
Workout 21.4
Complete el siguiente complex para carga máxima:
1 deadlift
1 clean
1 hang clean
1 jerk
____________ 
Load: 148 -Lb Barbell Complex

Time cap: 7 minutes

As RX

135 reps 

225 pounds

Rx 145 reps

225lbs 

36/195/5’9/M 

21.3 = 75 reps Rx
21.4 = 125 lb. Rx

21.3 & 21.4 no equipment

For time:
30 Air Squats
30 V-Ups
30 Thrusters, 0 lbs
Rest, 1 minute
30 Air Squats
30 Bar Dips
30 Thrusters, 0 lbs
Rest, 1 minute
30 Air Squats
30 Handstand Push-ups
30 Thrusters, 0 lbs
Rest, 2 minutes
20 Pistols
20 HS Shoulder Taps(did a couple then just did 1:00 hold)

17:00

M 30s/225lb

21.3-142 RX
21.4-#275 RX 

Limited equipment and ability, so I had to figure out how to modify / scale this to something doable (which is actually fun, almost like a game): 

Workout 21.3 - For total time:
15 front squats
30 hanging knee raises 
15 thrusters
-- Rest 1 minute--
15 front squats
30 jumping pull-ups 
15 thrusters
-- Rest 1 minute--
15 front squats
30 horizontal rows + 30 chair dips, feet elevated  
15 thrusters

FS & thrusters with 2x12,5 kg DB
SCORE: 155 reps. Completed the full workout in 19'55''

Then,

Workout 21.4 - Max reps in 7 minutes of
1 deadlift
1 power clean
1 squat hang clean
1 jerk
Using 2x12,5 kg DB
SCORE: 10 reps
--
Great WOD! Can't imagine what it's like to do this RX'd. Congrats to all those who succeeded. 
10' jog to warm-up, 4 km easy run in the morning. A minor but nagging injury bothering me recently seems to be in the past, so tomorrow's rest day will be running day 🏃‍♂️

21.3: 150 reps Rx
21.4: 207-lbs
Only did 2 attempts at the complex. 207 did not feel like my upper limit, but the fatigue from 21.3 was deep.
m/52/5'11"/200#	

Scaled/subbed:
55#, C2B & MU with strict pull-ups 
14:48

21.4
105#

21.3 - 12:46
55#
subbed ring rows > jumping pull ups > hanging knee raises 

21.4
85# - 105# - 115#
thats the heaviest I’ve gone overhead in a long time. 

Rx’d 21.3: 150 reps at 15 min. cap.
Rx’d 21.4: 95, 150, 165, 180

21.3
138
21.3
185#

135 reps
225 lbs

9x MUs; 185#

21.3 - 135 reps with the timer going off right before BMU.

21.4 - 185 and 190 lbs for the complex.

Question for anyone who might know - doing the Open and I don't have BMUs yet, but everything else that is RXd. Just get after it or just complete the Scaled version at the lighter weight?

Scaled/subbed to:
2x45#DBs
knees to elbows for T2B
strict pull-ups for C2B
Strict  pull-up and dip for bar MU

15:46

2x70#DBs for:
2 deadlifts 
2 clean
2 jerk
2 hang clean

Subbed ring muscle-ups for bar MUs, otherwise as rx’d, got through 6 ring MU before the time cap.  195# for 21.4.

Well this was a real ass-kicker.  Unbroken front squats and thrusters.  Broke T2B 15-9-6, about where I was hoping.  Had to break C2B more frequently
though – went 8-6-4-3-3-3-3; didn’t quite have the rhythm down.  It rained a bunch so I wasn’t going to drag out my portable pull-up bar out in the lawn to do bar MU.  I’m a little better at stringing bar MU together vs. ring MU, but not sure I would have gotten much further – body was just smoked.

For the complex, 185 felt easy in warm-up, so I opened with that.  Went with power.  Had wanted to jump to 205, but 185 was pretty challenging, so went to 195 instead.  Got that with not too much trouble.  Had enough time to take a shot at 205, but ran out of gas after the first clean.  Might have been able to get it if I had skipped 195 and made the jump.
 
Ian (16yo) did this with me.  He did 45# for front squats and thrusters, and did knee raises, assisted pull-ups, and assisted C2B pull-ups, finished in 14:00.  He got 55# for the complex.  Definitely could have hit 65, but he was not feeling well (Pukie knocking), so we didn’t push it. 

48m/5'10"/185

All TTB strict
Subbed CTB pull ups and muscle ups to strict pull ups.

21.3: 143 reps
21.4: 185#

Subbed:
21.3
For total time:
15 front squats
30 toes-to-rings
15 thrusters
Rest 1 minute
15 front squats
30 chest-to-rings pull-ups
15 thrusters
Rest 1 minute
12 front squats until time cap
Dbl 20kg kettlebells
21.4 sub
7 minuttes AMRAP
Dbl 24kg kettlebell ladder
Dead-stop swing
Dead-stop clean
Hang clean
Push jerk
1-2-3 rungs and  4 swings, dead cleans and 2 hang cleans completed
I think I could have gone up to about 70kg in the barbell complex
44/1.78m/75kg

Scaled to 67lbs with
toes-to-bar
pull-ups
chest-to-bar pull-ups

14:04
then 105-120-135

The 135lbs hang clean was a limiting factor. I still had a minute left but I decided not to make another attempt.
Also ... holy moly, I took like 4 minutes on the C2Bs!! I started Rd.3 with 6:51 left.

21.3 Men's Scaled:
14:36
Then 
21.4 DL-PC-HSC-SJ
115-125-135#

By my count today is a rest day. 

edit: did it anyway. 143 on 21.3, 275 on 14.2. 

12:42 RX
115kg

Scaled to 
15 fs @ 65#
30 knee raises
15 thrusters @ 65
rest 1 min
15 fs 65#
30 strict pull ups
15 thrusters
11:51
then
1 dl/cln/hng cln/jerk
95#/115/130/145#
m/51/175
Note to self--do not go to BJJ class the night before a wod and expect to perform
very well.......

Pregnancy Scaling

Workout 21.3
For time: (LOW AND STEADY PACE)
15 Goblet squats
30 Elevated Crossed Mountain Climbers (hands on bench)
15 PVC Pipe thrusters
Rest 1 minute
15 Goblet squats
30 Chest To Ring Row
15 PVC Pipe thrusters
Rest 1 minute
15 Goblet squats
30 Elevated Push Ups (hands on bench)
15 PVC Pipe thrusters

Use a Light load for Goblet Squats, and if needed use a Medball for the depth of the squat

Time cap: 15 minutes
Then,
Workout 21.4

AMRAP 5’
1 deadlift
1 clean
1 hang clean
1 jerk or Push Press

Use Dumbells and focus on technique (LOW AND STEADY PACE)

Or 21.4

AMRAP 5’
20 Ring Lunges (use Rings to keep balance by holding them)
20 Elevated Shoulder Tap (Hands on bench, plank position)

LOW AND STEADY PACE

21.3:14'30''.
21.4:227lbs.
https://youtu.be/F8g12GeJuTE

Champions Club Scaling Notes

RANT
The CrossFit dose was built on a foundation of simple, elegant couplets and triplets. This obviously strays away from the simplicity, so if you haven't built the foundation yet, look to simplify the rep scheme and the movements. For example, instead of doing deadlifts, cleans, hang cleans, and split jerks at 60% technique, maybe pick one movement and get 90% technique on that. The other ones will come up again at some point.

MOVEMENT THEMES
Squatting with an upright torso coupled with skill while pulling from overhead (global extension/flexion) in a way that doesn't really let stamina play in too much. Then you have jumping with heavy weight, but stamina is playing a factor.

MAIN DECISION
Simplify the rep scheme or do it as listed to participate in the Open?

TECHNIQUE SCALE
AMRAP in 15 minutes of:
15 thrusters (light weight, unbroken)
15 kipping toes to bar (decrease ROM to keep the kip)

CONSISTENCY SCALE
Do 21.4, but do 8 reps of each, lose the time cap and just work up in weight.

INTENSITY SCALE
As listed looks pretty brutal, so maybe scale regular pull-ups for chest-to-bar and burpees or rope climb for bar muscle-up. Scale number and weight so stamina isn't as much of a factor as breathing.

INJURY SCALE
Upper-body - AMRAP in 15 minutes of: 1-arm dumbbell thrusters and sit-ups
Lower-body - for quality: 30 strict, slow toes to bar, 30 strict, slow pull-ups, bar muscle-up practice. Split up in any order

MY STUFF
Did 21.4 only, and with a bad attitude. Went through the motions. Not a good workout. Next one will be better.

GENERAL FEAR LEVEL: 8