CFWUx2 10*45/95+1cj*2
3-3-7
117lbs
Needed full rnd time for run. Jerks reduced rest time (3 reps was not Max jerks, even 7 not Max although getting there)

10kg sandbag ruck
60kg push jerk
Knees to armpits
+ 25 10kg sandbag step ups

next day

2 min
row 400 m
max push jerk 70 kg (on blocks)
6
1 min rest
3 min 
row 500 m
max push jerk 70 kg (on blocks)
7
2 min rest
4 min
row 600 m
max push jerks (on blocks)
8

stepper

heavy accessory

On shift inside gym

3X 115 lbs
3X 125 lbs
3X 145 lbs
3X 145 lbs
3X 145 lbs

155#
5,6,7

2-2-2 at 200lb. off makeshift garage-blocks
-this limited my dip depth so the second rep each round was pressed out. Happy to get any, running is not my strong suit and I inhaled some tea right before the 600m, had a slight asthma attack going into the 800m but recovered by the time I got back. I left about :20 at the end of each run. 1:40-2:40-3:38. Was still pressing out rep 2 when 12:00 elapsed. Fasted at 11:30…

180lb43y176cm

M/26/5'8"/165lb
CrossFit AFK

1:35-2:27-3:16-3-2-3 - Sc (Used 185lb from the rack. Runs were not shuttle, but were out and back. That 600m was brutal, similar to the round of 15 in a 21-15-9. 185lb is my 90% Jerk, which kind of scared me but I went for it anyway. Happy with that score, my runs were slow - legs are crushed and feet are hot from bike to work and the 5k.)

Lesson Plan
Warm-up 
3 rounds
3 plank to touches, each side
1 handstand kick-up
6 plank shoulder taps, each side
1 handstand kick-up
9 mountain climbers, each side
1 handstand kick-up
-try to balance at the top of the handstand or just practice the kick-up
Specific Warm-up 
Running
Wall Pull Drill
1-1-1-1-3-3-3-5-5
-Back against the wall in figure 4 pose, switch the feet and keep your lifted foot from touching the wall behind you.
Wall Fall Drill
1-1-1-1-3-3-3-5-5
-Leaning into the wall with arms straight at shoulder height. Start in a figure 4 pose, switch feet quickly without loosing the angle of your lean. Feet should land in the same spot instead of inching closer to the wall.
2x50m single leg pull, 2 sets on left leg and right leg. 
-Alternating bounce, then pull one leg only and hop on the other foot. 
2x100m run 
Jerks
Push jerk progression 
3 reps
Jump and land, hands at sides, no bar
Jump and land, hands at shoulders front rack position, no bar
Jump punch and land, no bar
Push Jerk, barbell
Build-up
5 rounds every 90-seconds
3 push jerk singles
-definite stop or rerack the bar between reps
-build up to the weight you will use in the workout
Workout of the day
-Keep an eye on a timer to keep track of how long the runs take. If you are at halfway in the run and over halfway through your time interval, you aren't going to get to the barbell.
-run 400s for each round, scale to 200/400/600, use mainsites suggestions.
Stamina and cool-down
6 rounds every 40-seconds
5 push-ups
Slow and controlled with continuous movement of behind the neck shoulder presses, snatch grip
Then,
1-minute each side
Deep lunge stretch
Pigeon stretch

200-400-600 | 85#

1:15 | 4 jerks
2:11 | 4 jerks 
3:33 | 3 jerks 

F/25/5’5/148
CrossFit AFK

SC to 155#. Run to garage, paused ⌛ to go upstairs and then restarted...2/3/2 reps

Used 200# for jerks (women’s Games weight).  Did 50-yard (not meters) shuttle runs down the hill in the back yard, and extended the time by 30 seconds each round.  I would not have gotten more than maybe 1 jerk each round otherwise.  Kept rests the same.  So rounds were 0-2:30, 3:30-7:00, 9:00-13:30.  Was able to get 3 jerks each round –  missed the first in round 1.  Tough!

49m/5'10"/180

M/36/6’/174#

Rx runs, 205 push jerks from the rack 

1:35/3 reps
2:30/4 reps
3:35/ 3 reps 

Deo gratias 

Completed 8/7. Runs as RXd. Used 185lbs for jerks. From rack.

Runs: 1:20, 2:15, 3:15

Jerks: 5-5-3

Interesting to jerk heavy after fatigued from that run! 

95 # split jerks:  5, 5, 7

70 kg / distance RX
Round 1 : 2 reps
Round 2: 5 reps
Rounds 3: 6 reps

Rx-ish. Did rx distance but every round finished a few seconds before time was up. So I gave myself 35 seconds for max jerk at 115 lbs. 8,8,10

Modified: 
--
same time pattern, but with DB SDLHP instead of running and DB strict press instead of jerks. Both movements @ 2x 7,5 kg DB

40 SDLHP: 1:18 + 15 presses
60 SDLHP: 2:11 + 18 presses
80 SDLHP: 2:58 + 23 presses
--
Peace.

M 52/205/6’
I did three ways down instead of todays wod.  Scaled rope climbs to 15’ and shoulder to overhead with a #95 barbell instead of dumbbells.  
26.17.

12 reps at 155, cleaned from the ground. Runs were approximate, ran around my complex.

Subbed row for run (same distance)
115# Split Jerk from the rack
6-10-10

Scaled/subbed out of an abundance of caution - recovery from some apparent minor muscle strain and spasms over the weekend. I was not sure how my back was going to hold up to the jarring motion of running plus the jerk with load picked from the ground, but I wanted to preserve a heavier weight in the jerk.

135lb jerk
3/5/9 reps per round

made up yesterday's wod
hope to get this on Sat
Havin' fun watching the games:)

1:28 / 2:35 / 3:38
7 jerks @ 200
M/35/197

On an Assault AirRunner
60 Kg Push Jerk

At 01:30 = 300m
3 PJ

At 05:30 = 500m
5 PJ

At 11:30 = 600m
5 PJ

For time:
Run 200 m
10 push jerks
Run 400 m
10 push jerks
Run 600 m
10 push jerks 

8:30. Push press at 75lb

80lbs
5-7-10

36yoF 5’8 135#

#115 8-9-10 Gotta Love It! 

subbed ROW for run (same distance), 95lbs jerks
6-6-8 = 20 jerks

52.5 kg, 4-6-5 reps

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Gymnastics and monostructural. Core to extremity, pushing with skill, overhead, upright torso demand on hips and ankles, using endurance to challenge power/stamina. Enough rest to help but not full recovery.

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM
											x
HEAVY

TECHNIQUE SCALE
AMRAP in 20 minutes of:
Run 200 meters
15 push press

CONSISTENCY SCALE
Max distance run in 6 minutes
Max reps push/split jerk in 6 minutes

INTENSITY SCALE
As is, but lighten up the weight so its a push press (and more reps, overall)

MY STUFF
4 rounds of 460m run, 12 split jerks  at 95 lbs. (alternating feet). 11:41

GENERAL FEAR LEVEL:  7?

Round 1: 1 push-jerk
round 2: 2 push-jerk
round 3: 3 push-jerk
135lb Rx run

Beginner Option:
For time: 15:46 jerks 125 lbs
Run 200 m
10 jerks
Run 400 m
10 jerks
Run 600 m
10 jerks

Eat the elephant one bite at a time by keeping it small and simple.

Thanks, the art of teaching is to be simple and efective. In my Level 2 course we were 5min to teach any moviment, it was be need direct and objective.