Saturday

230603

Workout of the Day

42

12-9-6 reps for time of:
Squat cleans
Muscle-ups

♀ 155 lb ♂ 225 lb

Post time to comments.
Compare to 151123.


Scaling:
Reduce the weight in order to complete the squat cleans with minimal rest. Quick singles are acceptable. If you do not yet have muscle-ups, modify the movement to a pulling and pushing exercise that challenges your current abilities.

Intermediate Option:
For time:
12-9-6 reps of:
Squat cleans
9-6-3 reps of:
Muscle-ups

♀ 125 lb ♂ 185 lb

Beginner Option:
12-9-6 reps for time of:
Squat cleans
Ring rows
Jumping ring dips

♀ 55 lb ♂ 65 lb

Comments on 230603

42 Comments

Comment thread URL copied!
Clint Michael
January 26th, 2024 at 2:09 pm
Commented on: 230603

19:06

Intermediate option. I could only do 2 bar MU’s. I used the 3 rep pull-up/ dip sub for the rest.

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Jeffrey Howard
August 17th, 2023 at 6:28 pm
Commented on: 230603

M/27/5'8"/175lb

CrossFit AFK


17:23 - Rx (took over 2-minutes to do that last 6 ring muscle-ups)

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Kyle Smock
June 28th, 2023 at 2:52 pm
Commented on: 230603

M/48/5'8/#209


10:31_#165 + strict pull-ups + russian push-ups

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Jeff Chalfant
June 26th, 2023 at 11:43 pm
Commented on: 230603

13:30 without redlining but with a couple missed attempts on squats:


12-9-6: 225lb FS off 30” boxes (dropped)

9-6-3: strict muscle ups from seated on slippery rings in sets of 3…


180lb/176cm/44%

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Jeremy Garcia
June 20th, 2023 at 3:57 pm
Commented on: 230603

12-9-6

SquatCleans 135lbs

12-9-6

StrictPullUps

15-12-9

Dips


The SquatCleans were heavy slow singles. I don't think I've ever actually done full sets of SquatCleans, usually only do hang max triples or power clean for a max. Probs should've went lighter to get quick singles. Front Squats is getting stronger.


Broke up pull ups and dips into 2 sets each round, were a non factor.


Got interrupted during workout by a young bro asking if I do full body splits at my powerlifting gym...I told him that I've been doing more HIIT workouts and I'm just as strong as before but am quicker, leanerand more agile. The bro works out hard and I was quite flattered, cuz I'm not the fittest or strongest by any means.

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Steven White
June 15th, 2023 at 1:07 am
Commented on: 230603

9:42

65 lb Squat clean

Power monkey

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jean vergnaud
June 14th, 2023 at 7:39 am
Commented on: 230603

Glad to do MU again


@75kg


24:19

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Hank Castelain
June 13th, 2023 at 6:29 pm
Commented on: 230603

5:00 min row, CFWU

heavily scaled


#65 on squat cleans

assisted pull up


12 min

Comment URL copied!
Rohan Bhatia
June 12th, 2023 at 8:46 pm
Commented on: 230603

Beginner option:

Squat cleans-37.5 kg


Time : 14:24

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Ralph Keeley
June 11th, 2023 at 6:01 am
Commented on: 230603

M/37/6’/178#


12-9-6 reps for time of:

Squat cleans 185 lb.

Bar muscle-ups


13:48


Deo gratias

Comment URL copied!
Guillaume Jarlier
June 8th, 2023 at 11:05 am
Commented on: 230603

9-6-3


Squat Clean 85kg

Bar Muscle Ups


11:53

Comment URL copied!
Christian Simpson
June 7th, 2023 at 9:18 pm
Commented on: 230603

135#/PU/bar dips...16:25

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Meghan OConnell
June 5th, 2023 at 8:51 pm
Commented on: 230603

Beginner option but 45 lb empty bar. 8:46.

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Jay Rinaldi
June 5th, 2023 at 4:36 pm
Commented on: 230603

Scaled down to 155lb cleans, 12 strict bar pull-ups 12 strict bar dips each round - 16:42

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Ki deok Park
June 5th, 2023 at 9:26 am
Commented on: 230603

185lb/ strict C2B&ring dip

21;30

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Mike Munsee
June 5th, 2023 at 3:42 am
Commented on: 230603

M 52/195/6’

Scaled squat cleans to #135 and jumping bar muscle ups for the muscle ups. 10:03.

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Antonio Alves
June 4th, 2023 at 9:35 pm
Commented on: 230603

Modified:

--


12-12-12 DB front squats @ 2x 15,5 kg

24-18-12 inverted rows

24-18-12 bench dips


> 12:40

--

Peace.

Comment URL copied!
Dean Durfee
June 4th, 2023 at 6:01 pm
Commented on: 230603

9:15 #saf


125lb

banded MU from the floor

Comment URL copied!
Az Native
June 4th, 2023 at 4:33 pm
Commented on: 230603

12:54, just used 135 which felt very heavy today. C2B pull-up/ring dip for MU. Not feeling it today…

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Lincoln Kerger
June 4th, 2023 at 12:54 pm
Commented on: 230603

Pseudo checked the box - Scaled and combined 230602 and 230603

Each for time

45 KBS (35# DB)

200m run

35 KBS

400m run

25 KBS

800m run

15 KBS

12:21

~3 minute rest then

12-9-6

SC 65#

CTB Pull-ups

24-18-12

Strict push-ups (on knuckles)

8:47


35# DB is the heaviest I have at home and I don't have an effective way to strap plates/DBs together like Sam K and Coastie Nick do. Stayed light on squat clean and push-ups on knuckles vice ring dips to try an d take it easy on the left wrist and elbow. All completed 230603, just didn't get around to posting until next day.

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Viktor Boretskyi
June 4th, 2023 at 9:16 am
Commented on: 230603

Робив 5 раундів

3 вихода на кільцях кіпом (згадував як це)

3 взяття в стійку 50кг (с них не йшов через коліно)

Робив не на час

Comment URL copied!
Scott Campbell
June 3rd, 2023 at 8:38 pm
Commented on: 230603

M/54/232

Worked on form- Squat Clean 65x12, 75x9

95x6

Ring row muscle up 12-9-6

Run 1 mile

Comment URL copied!
Luke Butler
June 3rd, 2023 at 8:15 pm
Commented on: 230603

185 power clean 12/9/6

Bar MU 9/6/3

10:48

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Steve Day
June 3rd, 2023 at 6:22 pm
Commented on: 230603

Scaled to:

105lbs and jumping muscle ups

7:17

still nursing a leg issue so trying to go easy on it.

Comment URL copied!
Lincoln Kerger
June 4th, 2023 at 12:57 pm

Good work, and hope it heals up quick!

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William Laerte
June 3rd, 2023 at 5:45 pm
Commented on: 230603

56kg


Pull up

Dip


Intermediário


15:09

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Troy Bruun
June 3rd, 2023 at 5:31 pm
Commented on: 230603

8:03


12-9-6

Sqt CL (155lbs)


9-6-3

MU



GWU: Full Body Rot.

2x 10 Sqt/10 Ring Row/Sqt Hold Thoracic Rot/:30 Front Rack Banded


SPWU: PVC CL Progression


MU Prog.




Comment URL copied!
Lincoln Kerger
June 4th, 2023 at 12:56 pm

Great work!

Comment URL copied!
Sam K
June 3rd, 2023 at 4:50 pm
Commented on: 230603

225lbs wasn't happening, started at 205 but at 2min in and only 4 reps, dropped to 185lbs and continued.

12-9-6

@185lb squat cleans & kipping bar MUs

14:00


One of the many downsides to working out in the heat, tears!😫


Son(15)

12-9-6

@155lbs 👀 he was going faster than me but lost a ton of time with chest to bar and ring dip combo. He will be beating me in some lifts by next year, not cool.

22:57

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Lincoln Kerger
June 4th, 2023 at 12:56 pm

Well done! That heat is a crusher.

Comment URL copied!
Coastie Nick
June 3rd, 2023 at 4:39 pm
Commented on: 230603

Scaled to 165lbs, bar MUs: 9:11

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Lincoln Kerger
June 4th, 2023 at 12:55 pm

Awesome work dude!

Comment URL copied!
Jonathan Elmore
June 3rd, 2023 at 3:38 pm
Commented on: 230603

No timer

#145 squat/clean/thruster

Ring MU with green strap

Comment URL copied!
Jim Rix
June 3rd, 2023 at 1:57 pm
Commented on: 230603

Scaled/subbed to 45# DBs for SC and pull-ups and push-ups vice MUs in a cruise ship gym

15-12-9 SCs

15-12-9 pull-ups

21-15-9 push-ups

16:04


60/5’8”/157

Comment URL copied!
Steve Day
June 3rd, 2023 at 6:07 pm

Best comment of the day!


I love that you’re out there on a cruise ship getting work in.


Enjoy your trip Jim.

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Lincoln Kerger
June 4th, 2023 at 12:55 pm

Way to get after it while on vacation! Enjoy the rest of it!

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Charles Meyers
June 3rd, 2023 at 1:06 pm
Commented on: 230603


12-9-6 reps for time of:

Squat cleans

Ring rows

Jumping ring dips

95-lb

5:27

(edited)
Comment URL copied!
Raffaele Guarro
June 3rd, 2023 at 9:49 am
Commented on: 230603

Scaled: 144 lb=65,5 kg

12-9-6 reps for time of:

Squat cleans 144 lb= 65,5kg

pull-ups +dips ring

total time 11’:58”

Comment URL copied!
Luis Oliveira
June 3rd, 2023 at 9:02 am
Commented on: 230603

12-9-6 SC@50 kg (110 lbs)

24-18-12 Australian Pull-ups + Bar Dips


11:45

Comment URL copied!
Steven Thunander
June 3rd, 2023 at 3:10 am
Commented on: 230603

Globo wod: If you don't have rings today sub burpee bar muscleups, or sub 2 chest to bar pullups and 2 ring/TRX/weighted bar dips, or 3 regular pullups and 3 bar dips per muscleup if you are still working on ring muscleups. Pre WOD spend 10 minutes working on ring muscle up transitions if you have rings. If you are using iron plates today scale the load of the squat cleans to something you can touch and go for at least 3 reps. Dumbbells sub 55/80 lb dumbbells.

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Chris Sinagoga
June 3rd, 2023 at 2:39 am
Commented on: 230603

Champions Club Scaling Notes


RANT

Nothing to rant about


WORKOUT THEMES

Gymnastics and monostructural. Clearing an obstacle, pulling, pushing, squatting, jumping, range of motion


SHORT MEDIUM LONG


LIGHT


MEDIUM


HEAVY x


COORDINATION SCALE

Put on a clock for 20 minutes and practice cleans and muscle-ups


STRENGTH SCALE

12-9-6 reps of:

Front squat

Strict pull-ups

Strict dips


POWER SCALE

AMRAP in 12 minutes of:

1 clean

2 kipping dips

3 kipping pull-ups


MY STUFF

9:48, front squat at 135/155/175, muscle-ups were kipping


GENERAL FEAR LEVEL: 7

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Lincoln Kerger
June 4th, 2023 at 12:54 pm

Great job!

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