6 +1 @ 185

CFWUx2 10*45+1cl*2 10*95+1cl*2 10*135+1cl*2
4r +3 reps
135lbs

6+2 RX

7R+1 Rx

4 rounds plus 1 rep
Rx’d

November 7th, 2021; morning

wu: bike, scales, hang, bar
skill: isometric clean positions, kipping, extra upload sets up to singles at 70 kg

wod:		amrap'10 (dropping allowed this time)
			 5 pcl 62,5 kg
				10 t2b*
			 6 rnds + 6 reps

post: bike, stretch
* I always do t2b on rings by the way. It's the same with pull ups.

Intermediate option.

5 rounds + 5 reps + 4 reps. 

Completed 10/16 afternoon after 10/15 WOD.

6 rounds plus 1 clean as rx’d. Ttb unbroken. 
A couple cleans got ugly near the end...no grips or straps used today. Grip was fine due to hook grip but feeling the forearms a little now afterward. Same score as last time. 


180/42/176cm

Scaled 
power clean 185lbs 
T2B (Ub)

5 Rounds + 3 PC

Intermediate: 5 rds

6 rounds 5 reps (intermediate)
M/49/5’7”/150

M/35/6'/175#

4+11 Rx

Deo gratias

Rx : 6rd’s + 2 rep focus : static eyes

https://youtu.be/jx0xL-r1Bfg

Welllll 205 was a lot

3 rounds then scaled to body weight (185lb) 

Did 5 rounds + 3 power cleans at 10 min

Finished 5 rounds after WOD 

Male 23y 175cm 83kg 

5+13 s
5 blue band pull ups 
10 shoot throughs on parallettes 

tried some cleans but my knee is really bugging me lately. Also my abs are sore still. Goal was to get moving today ✅

F/24/5’5/140
CrossFit AFK

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

5+14 - Rx (Started with sets of 2-2-1 on power cleans and 7-3 for T2B. Last couple rounds were 3-2 for cleans. And di the last 9 unbroken but timer went off before I could finish the round.) 

M/ 47/ 137 lbs, 5'-6"
I used 150 lbs and used my rings outside to do my T2B/ Rings. 
Good workout. I was a bit nervous on my grip strength as my elbow has been in pain for about a month and since the weighted triplet of pullup workout I've been super sore, but warmed up and it was nice and sunny outside so had to do it. 
Overall felt good and I completed 8 full rounds. I actually got better on the power cleans as I went on. I was a bit more explosive and really jumping the weight up. I popped my hand open in the last round but it wasn't too bad, just the pinkie side below the callous. 
Anyway, good workout. I just layed on my bed after the shower for about 20 minutes and was fine to do the yard, and grill out, etc. later on. 
Fun short WOD.

7 + 1 RX
M/38/5'9"/195

45# dbs for power clean

6 1/2 rounds

Intermediate: 8 rds

180811: Intermediate: 7 rds + 1 rep

60/M/185
5x5
8+5PC

6+12 Intermediate

5+5+3. 145 for PC. Thought I’d do better, but a week of camping and not eating well caught up with me…

6 rxd

4 rounds + 7 reps in 10 minutes of:
5 power cleans, 135#
10 toes-to-bars

10 mins of:
5 power cleans #105
10 toes to bar
4 rounds + 8 ttb

7 + 2, Rx 🤢

RX, 4 rounds +4reps

~ 135 lbs | 10 roll to your keister then throw them toes to the sky ~

3 rds + 13 reps…Kept a good pace & concentrated on form getting that weight to the rack position.

8rds

155 hang power clean (can’t go to ground in garage yet)
v-ups

6 Rds (95#)

Compare to: 6 rds + 4 (95#)

5 rounds + 1 power clean = 76 reps.
Brazilian male, 44 years.
Scaled power cleans to 155 lbs. Toes to bar as prescribed.

Intermediate Option:
Complete as many rounds as possible in 10 minutes of:
5 power cleans
10 toes-to-bars
♂ 165 lb.

6+8

scaled to 145lbs

6 rounds

Scaled to rounds of:
6 2x70#DBs hanging power cleans
10 knees to elbows 

7 rounds + 2

Sc to doorjam k2e/165#...4 rounds even

5 rounds + 3 reps Rx'd
m/53/5'11"/200#	

Modified / scaled:
--
Complete as many rounds as possible in 10 minutes of:
5 DB power cleans w/ 2x 15 kg DB
10 hanging knee-raises
SCORE: 9 rounds + 5 power cleans
--
Completed 10 rounds for good measure and went for an easy 3 km run after.

Scaled to 125# pc
5 rounds + 1 clean

180812:  5 ends + 8 TTB

58/5’8”/154

7 min AMRAP of:

5 Hang power clean @40kg
10 Kipping toes to bar (Feet support)

Score: 4 Rounds + 3 Reps 

Scaled to 115 pds

3 rounds plus 1 set of power cleans and 4 or 5 toes to bars. 

Biggest slow down for this is weak forearms. 

10min AMRAP: 7rds+2PCL

5 PCL (135lbs)
10 T2B

5 rounds @135 
could only do 4 toes-to-bar at a time hands kept slipping off due to humidity 

125lbs power cleans
6 rounds

Scaled power cleans to 135#
Toes-to-bar Rx 
6 rounds + 5 pc 

Globo scale:  As rxed.  If using iron plates scale to a weight you can touch and go. Dumbbell weight is 50/75 lbs, or 10 reps per round if you only have 35/50 lb dbs.  Sub v-ups if you do not have a bar for ttb.

Bodyweight/equipmentless sub:
AMRAP 10
 5 "knee jumps" 
10 ttb or v ups

Complete as many rounds as possible in 10 minutes of:
5 power cleans 115 lbs
5 toes-to-bars
8 rds

10 min amrap
10 dumbbell power cleans, 2x 40-lbs
10 toes to bar

7+1

Brought tears. Amazing! God Bless Y'all.

Scaled
pc @ 145#
strict knee to chest
5 rnds plus 1 pc
m/51/170
compare to was
pc @ 145#
TTB
5 rnds plus 5pc/4 ttb

Selfless, humbling and inspring.

Champions Club Scaling Notes

RANT
I think this could be a sneaky rough one if scaled well. So when looking at this, don't necessarily think "what's the best score I can get" but rather "what do I want to use pc and t2b to practice?" Intensity? Skill (rhythm and connection)? Pushing from the hips then pulling from the hips? Grip stamina? (which is an expression of pulling) The pike archetype? Lots of options here that can be more important than what your final score is.

MAIN DECISION
Rx movements and lower reps, or Rx reps and lower weight/ROM?

WORKOUT THEMES
10 minutes usually means high intensity and this is no exception. In essence this is jumping with heavy weight and pulling from the hips with skill. Stamina becomes a factor but not until later on.

TECHNIQUE SCALE
As listed, extend to 20 minutes (or 10 rounds)

CONSISTENCY SCALE
Scale ROM/weight so all clean reps are touch-and-go and toes to bar are straight through (or close)

INTENSITY SCALE
Same weight/ROM with less reps. Should be close to unbroken. Could also switch toes to bar for L-sit if grip would get in the way.

INJURY SCALE
Upper-body - AMRAP in 10 minutes of: 10 dumbbell snatch, 30-sec L-sit
Lower-body - 10 rounds for quality of: 5 pistols, 10 strict toes to bar

MY STUFF
either 7 + 1 or 8 + 1, toes to bar felt good and were full ROM, pc was at 165

GENERAL FEAR LEVEL: 8