CFWUx2 10*45dl*2 burgener 10*95dl+1sn+1cj*2 106sn+cj 117sn+cj 122.5sn 10s 10dus
1r +8 reps
+1cj after buzzer
122.5lbs

3Rds + 6 RX

M/39/5’9”/195#

M/42/140lb

4+29 (@75)

Technique scale (as I see at least):

5 rounds of:
3 snatches
6 C&J
20 mountain climbs

Unbroken sets and immediate transitions
Rest as needed between rounds
2 rounds with 95-lb and the remaining with 115-lb

2rds + 2 SN

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

4 rounds - Rx

4 rounds - RX

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

Rx

3 Rounds + 2 reps

M/35/6’/175#

3+35 Rx

Subbed 108 single under jumps:

3 rounds

42 / 6’0 / 195

3 rounds + 9 reps Rx

Complete as many rounds as possible in 12 min. of:
3 snatches
6 clean and jerks
9 strict pull-ups
36 double-unders
95 lbs.  

1:54, 2:55, 2:51, 3:14
4 sets + 10 reps

intermediate option
3 rounds + 25 reps

3 power snatches 60#
6 power C & J  60#
9 pull-ups blue band
54 doubles rx
3 rounds + 12 reps

m/27/5'7/69kg

did this the day it was prescribed. just now entering score
4 rounds
115 lbs and 36 dus

3 red + 9 reps rx

Rx’d   6 rounds + 2 snatches

6+6 scaled

3 snatches 75 lbs
6 clean and jerks 75 lbs
9 chin-over-bar pull-ups
36 double-unders

RX: 3Rds. + 5 reps

AMRAP 12 min
3 power snatch (from ground), 95#
6 squat clean and jerk, 95#
9 inverted rows (high parallettes)
54 single unders

3 rds + 3 power snatches

Those full squat cleans were the kryptonite. Everything else was a break in comparison...

45# dumbbells, and subbed 27 TJs for DUs

2 1/4 rounds + 4 reps

Scaled:
115lbs for snatch and clean & jerks 
9 kipping chin over bar pull-ups 
54 single unders

4 rounds + 1 snatch 

2 Rounds +14 reps @115

4 rounds Rx other than substituting 70 single unders.

M/30s/225lb

4+3+3, finished out round 5 at 14:02. Used 95, probably a little light, but wanted to keep moving...

Swapped C2B with strict pull ups. Scaled DU to 27/round (including attempts).

2+25

DUs were a struggle first round. I couldn’t get more than 6 at a time. They found me second round though, going 17-10.

Man, those snatches felt super heavy rounds 2-3, like someone added 25s.

RX, 4 rounds

Scaled DU to 30 reps/attempts. Probably got 25 each round clean.

2 rounds + 3 + 6 + 2 = 107 reps

Absolute burner. 135 is heavy for the snatches, but at only 3 reps I wanted to try the weight as RXd. My goal was 3 rounds. Maybe next time. 

Scaled to 50kg and pull-ups 
5 rounds + 3+3
M/44/82kg

Rx 4 rounds

Rx : 3 Rounds + 11 Reps

RX:4R+4.
https://youtu.be/uHC-0pF2Uyc

Rx 3+4

Sc down to 105#/PU/SU... 4 + 2/-/-

M/53/5'8"/150

Scaled 95#, c2b, du

2 + 13.  

Tired today

3 rounds + 1 snatch
3:38/3:57/4:11
3 squat snatch @ 95#
6 power C&J @ 95#
9 C2B PU (small kip)
54 DUs
Felt drained today

12min AMRAP: 4rds+8reps

3 SN(105lbs)
6 CL&J(105lbs)
9 Strict Pull-ups
30 DU’s

M40/6’00”/185

3 rounds on the nose RX.

M/53/6’1”/200

2 + 10 reps, Rx

Scaled to 115lbs

3 rounds plus 9 reps

225 total reps

Modified / scaled to: 

Complete as many rounds as possible in 12 min. of:
3 DB single-arm snatches | 12,5 kg DB
6 DB squat clean and jerks | 2x12,5 kg DB
9 horizontal rows 
54 jumping jacks 
SCORE: 4 rounds  + 3 snatches @ 12'00''
--
Completed 5th round and called it. With all the scaling and modifications, this should have been a breeze, but DOMS from last WODs caugh up with me just as I was beginning this one 😫 Rest (and running) day, please.
5 km run in the morning.

Rx’d 
3 rds + 3 reps 

3 rounds + 2 reps = 218 reps Rx'd
151106 was 3 rounds + 13 reps scaled to 115-lbs 
m/53/5'11"/200#	

6+3 Snatches
Did 65# barbell for both (low hang, can't go TnG when household is sleeping)
Bent Over Rows (no PU bar)
Row 125m (foot is bothersome, and didn't want to aggravate anything)

Intermediate Option + scaled weight to 105#
4 rds at the buzzer

Then, several rounds of 5 reps of hang power snatch and hang squat clean at 95# for more practice.

Warmed up to 115# for the WOD but decided to scale back to 105# to have a better chance to keep moving, and glad I did.  I didn't remember this one from 2015 when it was posted last night but I should have.  Cherry on top for the 3 day string of beatings - DOMS here I come.

Scaled to rounds of:
5 2x45#DBs snatch
5 2x70#DBs clean and jerk
9 strict pull-ups 
162 SU

3 rounds + 9

3 rds + 3 snatch + 6 Clean&Jerk

Snatch & CleanJerk = 35 kg
Chest to Bar = Green banded
Double unders rx

Scaled 95 and singles
3 rounds in 12:42 😞 

scaled :
95#, pull-ups and single unders
6+9

AMRAP 12 mins 
3 snatches (65#)
6 clean and jerks (65#)
9 ring rows
54 single -unders
4Rds + 4

1+64 It's been a long time since I've done any overhead movement and today just wasnt the day for it

M/47/226
12' AMRAP
3 snatches, 95#
6 c & j, 95#
9 pull-ups (not C2B)
54 single unders
4 rds + 5 reps

Intermediate Option:
Complete as many rounds as possible in 12 min. of:
3 snatches
6 clean and jerks
9 pull-ups blue band
30 double-unders
 115 lb.
3-rounds 

95lbs
3 rounds + 4 reps

If goal was 3+ rounds then I guess I scaled this just right. But I REALLY slowed down on 3rd round.

Intermediate 

4 rounds complete
+
2 snatches

Rx with a mask on. Dropping in at a gym in Minnesota

4 rounds plus 9 reps

M/28/6’1”/200lbs

Pregnancy scaling

AMRAP 12’

3 hang snatches or DB Hang Snatches
6 hang clean and jerks or DB Hang Clean & Jerk
9 seated chest-to-bar Rowing (low bar)
25 KB Swings

Champions Club Scaling Notes

RANT
So coming back from basketball practice last night I really was frustrated with how not-good we are at fighting over screens. In reality, that's a habit that needs to be built in until it becomes a reflex to skinny up and lunge your foot over that big sweaty body pushing on your side. We did this drill where each kid ends up getting about 6 reps in total over the course of about 10 minutes. Writing that down on here really makes me realize how insignificant and negligible that number is in the grand scheme of building that habit. (I can only hope the guards we play against aren't patient enough to use them this weekend). But anyway it made me think of this workout and how there are 4 movement that might have a new person limited by technique, not fatigue or stamina. And when I started coaching, my first thought to scale would be less weight and the same amount of reps. Assuming the goal is 3 rounds, that gives us 9 whole reps of snatch practice. That, in the grand scheme of things, is nothing. So always remember that these workouts are assuming technique is good enough to make the reps given a good dose. So if it's not, a good answer can be to up the reps. By a freaking ton.

WORKOUT THEMES
Challenge accuracy and coordination with speed/intensity and pressure of a short time frame. None of the movement really have a fatiguing effect on the other ones. Jumping in a few different variations plays a big role, as well as skill (core-to-extremity).

MAIN DECISION
Preserve the movements and extend the practice or preserve the stimulus and scale the movements?

TECHNIQUE SCALE
10 rounds as listed, turn off the timer

CONSISTENCY SCALE
For time:
65 snatches (light weight)
65 [pick either clean or split jerk]
80 kips
*practice double under for 8 straight minutes in the warmup

INTENSITY SCALE
AMRAP in 12 minutes of:
6 snatches
18 box jumps (touch-and-go)
*practice the other stuff during the warmup

INJURY SCALE
Upper-body - intensity scale, just do dumbbell snatch
Lower-body - consistency scale, sub kb swing for snatch and strict press for c&j. Add reps if needed.

MY STUFF
Did a different workout. My bad! I'll come back to this one.

GENERAL FEAR LEVEL: 6