17:27 scaled to band assisted muscle ups. used lightest band.

subbed 45# db for snatch, and 10 pull-ups + 10 dips for MUs 19:51

22:29 3R 10 snatch @40kg (5sq/5pwr), 15 standing burpees switching 180o between each. Rest 3 mins. 3R 10 MU (5 strict/5kip), 12 fwd sq @40kg.

89 reps rxd. Broke snatches into 2 sets each round to avoid any muscular fatigue. Got through first part in 6:50 and was on the floor for a minute. Got through 6 bmu on my first set. Then 2/2. Barely had time for one more and it was a struggle to lock out. 40/5’9”/190lbs.

113 reps. Subbed C2B pull-ups.

3 round 10 power snatch 12 Burpees over bar Rest 3 min 3 round 10pullup 10ring dips 12 Burpees over bar 130 in 12min Finish in 14:48

73 (ring muscle-ups)

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3+15 Rx

21:58...would have been a lot easier if I would have paid attention to the 12 min time cap. I was at 11 min after part 1 and rest, so I would have finished ~5 bar MU by the 12 min mark.

95 lb Snatches Pull Ups 12:13 with the 3 min rest first couplet in 5:50

73 reps

RX 86 Reps

Love that the set is a cross between "Married with Children" and "A Christmas Story"! Goes to show you that exercise and movement can happen anywhere. Even in those awkward decades prior to the 2000s!

rx 76 reps 12min Times Cap

Re-did it today. 11 reps better from 105. So 116 w/ a 3:43 tie break. Rx’d.

As rx’d, 93 reps — got through 1 round of bar muscle-ups and burpees, plus 5 MUs in round 2. Finished snatch portion in 4:14. Pleased with this. At a minimum, was hoping to get through the first 10 bar MUs. Had hopes of getting through round 2 and over 100, but MUs got hard in round 2. Started failing some. First round went 4-3-3, but I was relatively fresh coming off the 3 min break. The first part of the workout was spicy. Went hard on the snatches — all muscle snatch, unbroken — and consistent on the burpees. Pushed round 1, slowed in round 2, and then hit the gas again in round 3. Fun WOD — had to haul my gear over the park so I could use the pull-up bar there. Beautiful weather though, 60 and sunny. 46m/5'10"/180

88 reps in the 12 minute cap. Scaled

13:50 Subbed pull-ups for MU since 1. I can’t do them, and 2. The roof is too short I still hurt

30:22 Rx except muscle ups replaced with strict pull ups

88 reps Rx, tie break 5'40"

women’s scaled, 49 reps

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Subbed - home gym 3x10 double kettlebell (20-20kg)dead snatches+12 burpees over the KBs 8:19 3 minute rest 6 ring muscle-ups until time cap - 72 reps. Finished with ring muscle-ups and burpees oves the KBs at 25:00 M 42/1.78m/77kg

11:03

3 x 10 snatches 30 kg + 12 burpees over bar 9:05 3 x 10 pullups + 12 burpees over bar 7:25 total 19:30

I hate burpees!!!!!!!

Hard work is rewarded in this workout, it is a 12 minute workout...period. I have not felt "the burn" for a while and this workout while on paper doesn't seem so bad, if you really want to get something out of this workout, you need to go hard. If you have to scale the weight or movements, do so but do so...so that you can keep moving and you can get that first round under 5 minutes, max. Have fun and enjoy the "Fran Cough"

32 / M / 5'9" / 140lbs 3 rounds of 25lb dumbbell snatches x10 Dumbbells-facing burpees x8 13:35 Rest 3 minutes 3 rounds of Leg-assisted ring muscle-ups x10 Dumbbells-facing burpees x8 19:00 Total 35:35 I lost count during the second couplet and may have done only two rounds...

F/ 40/ 5’7”/ 169 92 reps RX with 4:02 tie break

90 reps, rx. 4:39 tie break. happy with 1st half, disappointed with 2nd half

Time capped at 115 reps Rx with 3:45 break. Ouchies.

113 rx’d

88 reps rx 5:48 tie break 21:17 total

89 reps Rx 5:26 for first 3 rounds M/41/5’8”/163

Scaled. 3 rounds 10 75lb snatches 12 bar-facing burpees Rest 3 minutes 3 rounds 10 chest-to-bar pull-ups 12 bar-facing burpees 21:56

m24/170cm/56kg 92 reps rx

Mens Scaled 50-54 3 rounds done at 3:00 Mins 3 Minute rest 3 Rounds done total time 9:55

108 Rx 4:40 tie break time

Scaled 126 reps

Subbed and scaled everything else but thought that wasn't necessary on the burpees. I was wrong!

Scaled men's 11:34 D 96 reps at 35 lb

70 reps RX (1st tie break time 4min and 47sec)

91 reps, tie break: 5:55 rxd, performed at the University Of Nevada Crossfit

66 reps Rx/8:00 Scaled round 2 10 pullup/toenail pullup 12 burpees Total time: 17:15

7:24 RX

105 reps Rx. 4:56 tie break

105 rxd

95 reps/5:41 tiebreak at Iron Tide crossfit rx

Done as a typical WOD 44:03 75 lb. snatch, unbroken. 85 lb. next time. 30 pullups per round. Black&Orange bands. Broken. 30 dips per round. Black&Orange brands. Broken. 3 minute rest at half way point.

3 rounds completed at 5:36 Then got 10 bar muscle ups + 12 burpees + 1 bar muscle up rx

66 reps rx @ 8:46 14 sec to get a BMU--and I failed twice. m/49/175

27:10

115rx at the time cap

22:42 Rx

18:45. 95# snatch, scaled to 10 pullups, 10 dips. So many burpees!

M/57/6'2"/178 Rx'd at masters level (used 67# and Chest to bar PU) 98 reps

Rx’d 7:34 at end of first couplet (tiebreak) 84 reps completed at 12:00 cap Completed all reps and rest period at 19:17

19:08

7:18, used 75 for snatch 8:35, subbed 10/10 chest to bar pull-ups/ring dips Thought the first sprint would be too long with 95, but 75 was too easy. Good workout.

13:48 total (Rx & scaled) 3 Rds Rx 10 snatches (65#) 12 bar facing burpees 3 mins Rest 3 Rds -scaled 10 pull-ups 10 Dips 12 bar facing burpees 1st part 66 Reps Rx ( 5:52) 12 min time cap- Got through Rds 1 & 2 (44 reps) of 2nd part , 110 reps

As rx 19.32

Scaled 3 rounds of: 10 snatches 12 bar-facing burpees Rest 3 minutes 10 assisted pull-ups 12 bar-facing burpees 45 lb, stepped over bar Completed 78 reps by 12 min time cap

Part 1: 66 reps RX’d in 8:34 Part 2: 1 BMU

5’8” / 162 lb / 20 / M Rx’d with power snatches, which the official page says is fine 93 reps in the 12 minute cap with tiebreaker time of 5:48 for first half Finished the rest of the workout in 17:41

57 / 167 Masters as rx'd (65# and chest-to-bar pull-ups) 98 reps -- 6:33 tie breaker (completed 2nd round of pull-ups in the 2nd half of the WO)

9:15. Power Snatch 60 lbs. Scaled Pull ups... 55/5.8/92kg

M42/177cm/81 kg 10 snatch 35 kg 12 b.f. Burpees 3 min rest 10 assisted muscle ups 12 b.f. Burpees 13:31 min I think I died just a little bit

M/44/6'2"/185# Rx'd 74 reps...finished 1st part in 6:56

Part 1 (all 3 rounds) Empty Bar Snatch 10 40 kg Snatch 10,10 + Burpees as Rx REST Part 2 (2 rounds only) Pull ups: 10, 10 Dips: 10,10 + Burpees as Rx 31minutes, 23 seconds. *Snatch: couldn't do 10 in an unbroken set. So it was 2+2+3...=10 reps What could have I done better? What do I do next time? Scale it, the poundage on Snatches?

Scaled to 65# and pull-ups (close to the Master's Rx) 13:35 56/5'8"/160#

Loved all. 11:48rx. 2:59 tie braker. First time completing all muscle ups in a wod.

8 Snatches at 65# 10 Bar Facing Burpees Rest 3 Min 8 Assisted Pull-ups 10 Bar Facing Burpees 17:30

66 Rx, 7:12 tie breaker. After the 3 minutes of rest I attempted bar muscle ups unsuccessfully. Performed at my local affiliate.

3 rds... 10 power snatch 95# 12 burpees Rest 3 mins 3 rds... 10 pull ups 10 ring dips 12 burpees 15:16

Globo Scale: As stated on other Open workout days, today (or sometime this weekend) is the day to go to an affiliate and join in on the fun. Check map.crossfit.com for affiliate locations near you (Message them before dropping in though). If you are doing this at a globo or in a garage gym, you need a straight pullup bar with enough clearance above it to do bar muscleups. If doing it scaled, this is not a factor. Also, if doing the snatches with iron plates, you can start at mid shin. As always, movement and filming standards can be found at games.crossfit.com For those of you without a barbell and not doing this for the open (Ex cruise ship, deployed somewhere, stuck in a hotel gym), this one can be done this way. 3 rft 12 alternating DB/KB snatches, 50/35 12 burpees over the dumbbell/KB Rest 3 minutes 3 rft 12 pullups/chest to bar pullups/BMU progressions/ 10 BMU 12 burpees over the dumbbell/KB. (2/1 single arm bentover rows with KB/DB if without pullup bar)

I think this series is a gem for all trainers. It’s hard to workout to that music though.

For athletes for whom this just another WOD: This is a about going fast! We want to get to the second workout with our system already pretty hurt. The 3 minutes rest is meant to be suboptimal, long enough to lower your heart rate, but not long enough to give your muscles a chance to recover. The second part should hurt. Choose modifications that preserve the power aspect of the snatches, and the stamina and skill of the muscle ups. . Option 1 For total time: 3 rounds of: 8 snatches 10 bar-facing burpees Rest 3 minutes Then, 3 rounds of: 8 pull ups (use band if needed) 10 bar-facing burpees Men: 75 lb. Women: 55 lb Option 2 For total time: 3 rounds of: 8 hang power snatches 10 bar-facing burpees Rest 3 minutes Then, 3 rounds of: 6 Kip Swings 6 Ring Rows 8 bar-facing burpees Men: 65 lb. Women: 45 lb.

What’s the point of keeping the good movers honest? If they’re good movers let them ratchet up the intensity and fly through the snatches doing them as power as opposed to squat. Sometimes a workout written is good enough, there’s no need to make it more difficult.

Champions Club Scaling Notes: STIMULUS: Welp... any time you see "3" by the round total you know you're in for a sprint. And any time you see a prescribed rest, it's time to get the Pukie bucket ready. In order to keep the veteran athletes and good movers honest, I'm make unbroken snatches (full squat) a requirement to keep the workout going. Then for newer athletes, I'd raise the reps of snatches to maybe 20 or so because their lack of technique does not allow them to go fast. As for the second couplet, I would usually sub burpees for muscle-ups in a faster-paced workout, so since that's not happening here I might just do max burpees in 3 minutes. Use the warmup to practice bar muscle-up progressions. GROUP: I always look at the bars moving all over the place on burpee-over-bar variations, so we usually just do them in place. Check the note above on staying with just burpees on the second couplet. WARMUP: Jump rope - always Pull-ups - bmu progressions Dips - bmu progressions PVC Overhead squat - snatch Box jump - burpee/snatch landing Kb swing - core to extremity timing KEY MATCHUP: the pace you want to go on burpees vs. the pace you know you're capable of going SCALING THIS WELL WILL CAUSE ME TO: Do all snatches unbroken General Fear Level: 9. 8 normally, then prescribed rest +1 General Emasculating Level: 7. Looks easy on paper, then punches you in the nards.