Bar MU’s and shoulder press with 50# dumbbells
9, 20
3, 10
1, 5

45kg
BMU

10/12
10/12
5/4

M/33/5'7"/217lbs

EMOM (33,37)
MaxPullUps (8,3,7)
MaxStrictPress 95lbs (8,7,5)
MaxPullUps (6,3)
MaxStrictPress 95lbs (7,4)
MaxPullUps (6)
MaxStrictPress 95lbs (6)

Did this one as a max set every minute. Probably operating around 70-80% due to soreness and fatigue. Arms were quite blown up, especially the biceps. 27 PullUps in 8 minutes is a lot of volume fast. Think this workout + some volume soon will up my pull-up max. Need to do some wallwalks and handstands.

bar MUs, 35# dbs

18 + 31 = 49

M/51/186

Ring pull-up 
26,18,12
Press
2416,8

Sub strict pull-ups and ring dips for MU. Used 95# SP
3:00 12, 12
2:00 9, 9
1:00 4, 4

C2b pull up + dip/shoulder press 135lb
20/10
13/7
7/4

As rx'd, 45 total reps.

MU: 10-7-3
SP: 13-8-4

Muscle-ups felt good.  Was able to get warmed up pretty quickly.  All singles, paced them, but didn’t much fall off in later rounds.  Rep 7 in the 2 minute round was close.  Did mostly singles for shoulder press as well, except at the very beginning of the 3 minute round.  Again, just trying to stay away from complete fatigue so I could continue to do work.

50m/5'10"/180

Ring row and shoulder press:
50/30
30/17
20/8

https://youtu.be/8kClVzAGeFs
My Training on Monday november 27 in the afternoon
AMReps in 12 Minutes of:
Low Ring Muscleup Progression, 3 minutes | 17 reps
Shoulder Press 97 lb, 3 minutes | 20 reps
Low Ring Muscleup Progression, 2 minutes | 10 reps
Shoulder Press 97 lb, 2 minutes | 17 reps
Low Ring Muscleup Progression, 1 minutes | 7 reps
Shoulder Press 97 lb, 1 minute | 7 reps
I completed 78 reps. 

Beginner option except I used a 45 lb bar. 11 / 18 / 6 / 12 /5 / 9

beginner
gravitron (combination of ring dips & pull-ups with assistance)- 15/9/6
strict press of 2 kettlebells of 16 kg each 25/18/10

M/37/6’/177#

16 BMU/ 16 shoulder presses 115 lbs. 
8/10
5/5

Deo gratias

Modified:
--
3 minutes of DB SDLHP / 3 minutes of push-ups
2 minutes of DB SDLHP / 2 minutes of push-ups
1 minute of DB SDLHP / 1 minute of push-ups

>75 / 63
--
Peace. 

Rx’d
52 reps:
RMU 15-5-4
SP 16-9-3

37 / M / 5'9" / 140lbs

Ring rows 17-9-5
25lb dumbbells SP 23-12-7

Low-ring MU transitions were hurting my elbow during warm-up, so I worked on making big pulls on the rows instead. 

Scaled to low transitions and 25kg of presses. Did 40 transitions and 32 should presses

Scaled with low rmu transitions and 20# dBs 
65 presses
53 transitions 

soooo swole and I love it 

Chest to bar pullups
40-lb dbs strict press
— 45 total c2bs, 49 total presses

Intermediate with Bar MUs:

17 BMUs, 18 Sh. P, 9 BMUs, 10 Sh. P, 5 BMUs, 6 Sh.P= 65 reps 

Rx
9/16
4/9
3/5
Couldn't get my act together today. Used high outdoor rigs and was feeling shaky
Total RMU: 16
Total SP(@135): 30

Son(16)
Worked on low ring transitions and PP @115lbs
30/10
16/8
10/6
Total Ring Transitions: 56
Total SP(@135): 24

Played basketball for 35 minutes with the group this morning. The team I was on won, not that I was much help other than running up and down the court getting in the other team’s way.  Did 4-5 sets of 4-5 CTB pull-ups and 1 set of 15 DB shoulder press (35# DBs) in between stretches.

Haven’t played basketball in probably more than a decade and was painfully reminded afterwards just how rough it can be on the legs - the knees are quite sore.

Happy Thanksgiving ya’ll!

RMU: 16-9-6
SP: 16-9-5 (100 lb)

Beginner. Scaled weight up to 75#

Low Ring: 17/12/6
Shoulder Press: 22/14/7

66 reps Rx
MU's: 23, 12, 7 =42
Press: 12, 8, 4 =24

M/39/72”/170

Ring Muscle ups and Strict Shoulder Press @ 50 kg

Rd 1: 19/7  Rd 2: 8/9  Rd 3: 4/6  Total RMUs 31  Total SSP 32

Rx   68 reps


47 Ring Muscle-ups (26-14-7 reps)
21 Shoulder Presses (12-7-2 reps)

21 RMU
70 presses, 20 Kg Empty barbell

scaled to muscle-up practice and shoulder press strength workout

Subbed C2B pull-ups/ring dips for MU, used 40lb DB’s for SP. 
24/24
21
12/12
11
8/8
6
Total 44/44 PU/Dip
38 SP

M/39/165lbs/5'10"

26 muscle-ups
36 presses (50lb DBs)

Did something different today, but wanted wish my virtual box mates a Happy Thanksgiving!!

Shoulder press 

3m 50 kg 11 reps 
2m 30 kg 20 reps 
1m 20 kg 13 reps 

Kb row 24 kg 

3m 45 rep 
2m 26 rep 
1m 16 rep 

Right shoulder/bicep very weak today, not sure what's up. Subbed like this:
rounds of 3 strict pull-ups + 3 ring dips from squat/hop
dumbbell shoulder presses @ 35-lb, had to drop to 25-lb during 3min segment:
Totals:
27 PU + 24 dip + 11 SP35 + 16 SP25 = 78 reps (lost time dropping the weight)
18 PU + 15 dip + 31 SP25 = 64 rep
9 PU + 9 dip + 15 SP25 = 33 reps
= 175 total reps

SC jumping ring MU/115# str press...total reps 59 (14/14, 9/10, 5/7)

Freelance workout today
21-15-9
kb swings, 53#
box jumps, 24”
bench press, 105#
12:06

61/5’8”/155

5
14
2
8
2
5

For reps:
3 minutes of kipping ring pull-ups
3 minutes of shoulder presses
2 minutes of kipping ring pull-ups
2 minutes of shoulder presses
1 minute of kipping ring pull-ups
1 minute of shoulder presses
Banded Pull-ups 30-20-14
Shoulder Press @ 85 lbs for 29-25-16

RX

RMU: 16/8/3
Strict Press 135lbs: 16/8/4

55 Reps

Intermediate
39,23,21
35,20,12

8-9-4 paralell
20-15-8 shoulder press 30 kg

Globo wod: sub for ring muscleups today are bar muscleups, or practice your weak point in the bmu.  If you don't have rings or a pullup bar suitable for bar muscleups do bar muscleup transitions in a Smith machine, or divide the time in half and do max chest to bar pullups and then weighted bar dips or TRX dips.  Dumbbells sub  for shoulder presses are 35/50lb dumbbells.  Bodyweight sub are strict deficit HSPU.

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Gymnastics and weightlifting. I kinda read this as strict ring muscle-ups even if it's not lifted, but your view may vary. Scaling an obstacle, pushing, pulling, pushing overhead

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM
									x
HEAVY

FORMAT/MOVEMENT QUESTIONS
Do I need more than 6 total minutes of practice for muscle-ups?
Actually, on a bigger picture would I consider this a practice workout or a training workout?
Lighten up weight on press and do more reps, or keep the same weight and add some time?
Scale the the general theme of muscle-up (clearing an obstacle) or the specifics of pull-up and push-up?

NEW TO CROSSFIT SCALE
AMRAP in 12 minutes of:
12 strict press
12 kips
*practice muscle-ups during the warmup

GENERAL FEAR LEVEL: 6?