November 20, 2004

Saturday 041120

Complete as many rounds in 20 minutes as you can of:
Squat Clean 3/4 bodyweight, 15 reps
25 Double unders

Post load and rounds and fractions of rounds completed to comments.


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Soldier, Olympian, and Trainer - CrossFit

Posted by lauren at November 20, 2004 6:53 PM

Barman! A round for the three ladies at the end of the bar please. Cheers.


Comment #1 - Posted by: Dan S. at November 19, 2004 9:27 PM

How do double-unders differ from ordinary rope-jumping?

Comment #2 - Posted by: Paul S at November 19, 2004 9:40 PM


In double-unders the rope passes under your feet twice each time you jump, rather than once.

Comment #3 - Posted by: Ross at November 19, 2004 10:52 PM


So, the WOD regularly mis-represents the same excercise under multiple names. When watching the DVD one sees that power snatch is actually a clean and press, a squat clean is the same thing as a power clean or actually a plane old clean, etc. For this WOD, a squat clean is the same thing as a power clean correct? (which is actually just a clean, because any variation off of floor to clean is a hang clean, etc.). Thanks for the clarification coach, and can we please in the future just state the excercise as what it actually is? thx

Comment #4 - Posted by: joe at November 20, 2004 12:21 AM

Actually in all fairness to the coach and baring in mind I haven't seen the dvd, a squat clean is to me much different from a power clean. A power clean as I understand it does not involve the full knee bend and then full front squat a squat clean does.

The guys that got me started doing the olympic lifts at uni, Stuart and (occasionally his brother Tommy )Yule always made that distinction. As they were commonwealth and British squad Olympic lifters I assume they like coach wouldn't make a distinction unless it was a real one.

As to the power snatch looking like a clean and press??????? If that's really the case something has gone badly wrong somewhere as these are vastly different exercises. I'm sure the certified coaches on the forum will be able to explain in detail exactly why they are so different.

Comment #5 - Posted by: rdc at November 20, 2004 12:32 AM

If it says Clean, you do it any way you like, be it squat or power. If it says Squat Clean, you do a squat clean.

Pretty simple really...

Comment #6 - Posted by: Pat at November 20, 2004 2:14 AM

joe, there aren't any snatches performed or supposed to be performed in the DVD. And it doesn't say that any athlete is supposed to be doing squat cleans anywhere. It just says cleans. If you read the USAWA rules for weightlifting you will see what is a clean and what is not.

Comment #7 - Posted by: Graham at November 20, 2004 2:36 AM

4 rounds...
125lb Squat cleans (bottomed out) 1(10,5);3(5,5,5)
double-unders (a couple misses)

Wanted to take it easy for my soccer game tomorrow but even trying to use a moderate pace it was a killer. Double-unders left me gasping for air.

Comment #8 - Posted by: KevinA at November 20, 2004 6:04 AM

This is my understanding of the terms describing cleans and snatches, which often seems different than some here. Someone more knowledgeable please correct me if I'm wrong.

The names can be broken into three parts, e.g. hang power clean.

First part:

hang - anything starting off the floor, usually just above the knee

full - from the floor, this is assumed when full or hang is not specified

Second part:

squat - you catch in the squat position, well past parallel

power - you catch with a small knee bend

Third part (search the board for full descriptions):

Clean - the bar ends rested on the front of your shoulders

Snatch - in one unbroken movement, the bar ends overhead

Comment #9 - Posted by: Mark G. at November 20, 2004 7:13 AM

I concur with Mark G. That is the way I understand it too.

joe, I think you should do a little more research on these lifts.

Comment #10 - Posted by: brian_g at November 20, 2004 8:39 AM

Joe -

A squat clean is definitely not the same thing as a power clean.

With squat cleans: notice that once you clean the bar to your collarbone, you then do a full front squat to standing. With power cleans, you just clean it and straighten up, without the squat part. Much different.

Comment #11 - Posted by: Nic Nakis at November 20, 2004 10:35 AM

Agreed 100% with Mark G. and Brian G. Also, it should be noted that there are cases when precise form is tossed out the window. Let's face the math on some of these performances, both on the video and just day-to-day in the comments section, and the sheer speed at which reps are being performed is going to mean that we're not looking at Olympic precision in the movements. But hey, we also don't have judges DQing us for fouls.

IMO, the exercises should remain as true to "official" as possible, but it's inevitable that when you begin to reach extremes in speed form declines. You've got to find the balance between the two (precision vs. speed) that you're comfortable with.

Comment #12 - Posted by: Matt G. at November 20, 2004 10:38 AM

Nik...actually, a squat clean is NOT a clean followed by a front squat.

It is a clean where the bar is caught/racked at the collarbone while dropping/when dropped in a squat...then finished by standing with the bar in the racked position.

You'll find this an excellent reference:

Comment #13 - Posted by: Matt G. at November 20, 2004 10:41 AM

This one was alot harder than it sounded.

I am not comfortable with my form with 3/4 body weight yet, I used a little over half (95 pounds, body weight 172), and I can't do double unders. I can barely do single unders.

I finished 5 jumps short of 4 rounds in 20 minutes doing single unders with several misses.

Squat clean sets were broken: 5,5,5 all sets.

I think I will add a little jump roping to my warm up to work on my coordination.

Comment #14 - Posted by: Ahmik at November 20, 2004 11:46 AM

4 full rounds with 95 lbs (bodyweight 187) + 1 incomplete round (8 Squat Cleans + 25 Double Unders). I liked this workout a lot. Didn't go with 3/4 of the bodyweight because of the Coach's advise in Colorado to ease into Crossfit.

Comment #15 - Posted by: Greg Mihovich at November 20, 2004 12:26 PM

Finished 7 rounds. Did full clean-squats broken into sets of 5's. Only used 45lb Olympic bar with 10lb bumpers on ea. side. Had a misfire on the 1st round of jump ropes, but nailed the rest of the sets without a miss. Even with lightened weight, this was tuff.

Comment #16 - Posted by: Thompson at November 20, 2004 12:42 PM

No jump rope available so I just did squat cleans. Managed 7 rounds, 1st five with 115# and last two w/155#. Bwt 210. 1st time doing squat cleans, they are very, very tiring. I was gasping for air the entire time.

Thanx XFit

Comment #17 - Posted by: Schmidty at November 20, 2004 12:51 PM

4 rounds of 90# squat clean (BW 185#) and 25 single-unders (all I did was trip when I tried double-unders).

Comment #18 - Posted by: Sam L at November 20, 2004 1:06 PM

3 rounds

95 pounds

This is 1/2 my bodyweight which is 180. The Double unders sucked. Kept wapping my shins which were already scrapped up from the bar doing cleans. Just felt gassed today.

Comment #19 - Posted by: Pappas at November 20, 2004 1:53 PM

6 full rounds + 11 Squat Cleans @ 125lbs. (BW=165lbs.)

Did it all double-unders, but I need to work on them...not smooth yet.

Comment #20 - Posted by: Matt G. at November 20, 2004 1:56 PM

Crossfit rocks!!! Feel so good and powerful after today's WOD.

Comment #21 - Posted by: Greg Mihovich at November 20, 2004 2:10 PM

The muscles around my elbows are too sore to play with cleans today. Did a little prep for the 12/4 GS competition instead:

36# kb snatches - 35L/40R in 5:20. Left arm had a fair number remaining, but I didn't hang on the bell properly and it slid onto a very painful place on my skinny little forearm about rep 20. I couldn't to get it to move back where it belonged no matter how hard I tried during the swing. From the agony I was going through I would have swore the kb had a sharp edge digging into a bone. Switched hands without putting the bell down and did 40 easy reps with the right. I'm hoping to put up 80+ reps in the December GS competition. Many thanks to Fireman Tom for all his assistance; I could not have done as well as I did today without his instruction.

Straight arm holds keeping shoulders packed, each for 90 seconds:

Ring dip (hands turned out)
Fist pushup

It's amazing how much I sweat doing holds...

Finished with 5# clubbell catches, just because they are fun!

10/10 catches (no misses with right, 2 with left)
5/5 opposite hand lateral catches
5/5 same hand lateral catches
5/5 swipe/mill/catch combos

Comment #22 - Posted by: kelly moore at November 20, 2004 2:30 PM

thanks to all the coaches for putting the wods on the website. i LOVE THIS STUFF, AND ITS FUNNY THAT MY FRIENDS HATE IT PLUS THEY LIKE ALL THE ROUTINE CRAP.



Comment #23 - Posted by: t at November 20, 2004 2:52 PM


I think you'll find that people often shy away from things that (1) they're not good at and (2) that are difficult.

It takes a different kind of mentality to agressively attack your weak points and learn new things. You have to be willing to humble yourself in the short term to attain the long term goal...and there just aren't a lot of folks who'll do that.

Comment #24 - Posted by: Matt G. at November 20, 2004 3:02 PM

could not do double unders so did 50 one unders after each round of cleans
3 rounds with 100 lb barbell squat clean, 15 reps ea
4th round with 100 lb barbell power clean, no squat, 15 reps
5th round 16 kg kb alternating one arm power clean, 10 reps
went about 30 sec over 20 min, hate leaving something undone
dizzy at the end

Comment #25 - Posted by: george at November 20, 2004 3:39 PM

Trying to get things back in order.

5 Rounds with 155. My doubleunder coordination was ugly tonight.

Comment #26 - Posted by: RUTMAN at November 20, 2004 5:06 PM

Bodyweight 140 - cleaned 105lb bar.
Can't double-under quite yet, so swapped 50 single-unders each round.

4 rounds plus 7 squat cleans hanging at the end. 20 minutes.

Then I went for a nice uphill/downhill/uphill walk with 40lbs in the backpack, 80 on the tire-sled behind me, and a 20lb medball in my hands.

Came home and cooled down with some clubbell swipes.

Also did 4 miles of hill runs this morning.

Comment #27 - Posted by: Nic Nakis at November 20, 2004 5:12 PM

I did this at 62%(155) of BW(248)for 4 full rounds. Finished the last rep at exactly 20 minutes and then Pukie the Clown finished me. I wish you all could have seen the faces of the people at the gym!

Comment #28 - Posted by: Neal at November 20, 2004 5:20 PM

Scaled WOD down by 75% (weights and reps) and did 12" back-porch jumps instead of jumprope.
90 lbs, 11 reps for squat cleans, 18 step jumps, 5 rounds. Leanne did 6 rounds using 45 lb bar. Going between a 65 degree house and 25 degree outdoors made breathing interesting.

Also bought parallette materials at HD along with a new Dyson vac. Yesterdays HSPU's and resulting face-time on the floor showed me way too much dog hair.

Comment #29 - Posted by: Steve S at November 20, 2004 6:02 PM

got only 4 hrs sleep and that 145 pds felt heeaaVEE.
No rope so Idid weighted calf jumps in between.
3 rounds was tough... sets of 5.

Comment #30 - Posted by: tim at November 20, 2004 6:19 PM

well, because of soreness and a short trip, i had to play catch-up today. did the two previous wods including the Tabata, was that awesome. my brother (who does crossfit as well) and i had to get my youngest brother to do 2 min of the Tabata bottom-to-bottom squats and then a 400 or so just to let him in on the hilarity. i know i felt ridiculous on the first part of the run and it was great to actually see what i looked like. i think it is incredible what 4 minutes of Tabata can do to you...amazing.

Comment #31 - Posted by: ediddy at November 20, 2004 6:41 PM

4 rounds + 5 squat cleans @ 150 (BW = 200)

Double-unders done w/single-under between each double-under and broken about halfway through the set to keep my heart from exploding (avg HR: 162, saw it north of 170 once or twice). Squat cleans broken into sets of about 5. About 1/2 of squat cleans probably more closely resembled power cleans.

Wife: 5 rounds, 1 @ 65#, 4 @ 70# (bw = 135)
Rope jumps were single-unders. Can't seem to get double-unders yet!

Mark G.: Sincere thanks for putting the perceived controversy to rest. I think that is as clear and concise a set of definitions as possible.

For everyone, let's keep the comments civil. Coach and Lauren put a lot of effort into keeping this FREE website up for OUR benefit. They deserve nothing less than our gratitude and it pains me to see anything negative directed their way.

Comment #32 - Posted by: Eric 2 at November 20, 2004 6:49 PM

Warmed up with Dan John's snatch workout.
Elbow tendonitis can't handle cleans, so
15-15# double clubbell swipes, 25 double-unders: 5 rounds in 17:20; had time but not the grip for a 6th round. Double-unders done in patented one forward-one backward fashion.
Finished with some holds; can't manage 90 sec on the rings, although it's easy enough on the bars!
30 sec one-hand pullup bar hangs, 45 sec ring hold.
Good job on those snatches, Kelly!

Comment #33 - Posted by: Lynne Pitts at November 20, 2004 6:54 PM

3 full rounds + 1 round of the squat cleans

Used 95lbs for the squat cleans and subbed the double unders with box jumps.

Comment #34 - Posted by: Troy at November 20, 2004 7:05 PM

2 rounds and change. Did single unders for lack of coordination.


This was my first time doing squat cleans, and I'm feeling a bit of soreness in my shoulders. Is that from bad technique and if so, what might I have done wrong? If it makes a difference I did the HSPUs yesterday w/ no problems. Thanks in advance.

Chuck P

Comment #35 - Posted by: Chuck Pelowski at November 20, 2004 7:09 PM

7 complete rounds. 95 lbs on cleans (BW 210), some were power cleans, damn! Did 50 single unders rather than 25 double unders as my jumping rope is not where it needs to be. Still a killer! Finished with some bonus box jumps (3x20) and tabata squats because my partner was with me and we were feeling like animals!

Comment #36 - Posted by: Chris Q. at November 20, 2004 8:31 PM

Man I feel like an amateur after today's performance compared to some of the motivators on here ...

3 rounds in 20 minutes:
Squat Cleans @ 150 lbs (bw = 200 lbs)
Double unders as Rx

I'll get there!!

Comment #37 - Posted by: Sean M. at November 20, 2004 8:59 PM

5 rounds squat cleans + 4 jumprope = 4 1/2 rounds

Used 65# to practice better form, and because I'm a reforming endurance athlete who 'gases' spectacularly with these high-rep lifts. The clean was easy enough, it's getting out of the full squat that sucks.

At 41, I can count the number of times I've used a jumprope on one hand, so double unders were beyond my skill. Did sets of 50 as fast as possible instead.

Comment #38 - Posted by: Scott Arnold at November 20, 2004 9:35 PM

Thanks for reminding me, Kelly, about the statics -- will try that tommorow.

Comment #39 - Posted by: Greg Mihovich at November 20, 2004 9:55 PM

4 rounds of 150 LB cleans
3 rounds of 100 regular jump rope reps
Cleans were ugly, double-unders were uglier.

Comment #40 - Posted by: MikeY at November 21, 2004 4:15 AM

Load 115 lbs.
4 rounds + 10 squat cleans.

Comment #41 - Posted by: Gunny W at November 21, 2004 4:53 AM

Posting late
Took a friend to the gym for the WOD. No jump ropes, so we took turns squat cleaning. 115# for 5 sets, 135# for last set. Cooled down with 500m row & sit-up/medicine ball game of catch!
Much credit to Doug B. for hanging tough - the squats cleans alone were a killah.

Comment #42 - Posted by: Alex M. at November 21, 2004 5:42 AM

2 rounds @ 125 lb (61% bw) & @ 115 (56% bw).

This has got to be the most frustrating WOD I've gone through yet - worse than the short jump rope workout a couple months ago - due to the double unders - too stubborn to sub in something else and spent the last 7 minutes getting to 25 1 by 1.


Comment #43 - Posted by: Patrick at November 21, 2004 1:40 PM

Struggled with double unders, so I did 50 singles per set, 115 lbs (BW-200) for 4 1/3 rounds in 20 mins.

Comment #44 - Posted by: MikeM at November 21, 2004 4:46 PM

Ring workout instead

Comment #45 - Posted by: dave k at November 21, 2004 4:59 PM

I did this but I'm not tellin' anybody anything. It's in the log.

Comment #46 - Posted by: tony young at November 21, 2004 7:22 PM

body weight - 170#
squat cleans - 95#
50 single unders per rd rather than doubles
3 rounds + 8 cleans

Comment #47 - Posted by: Chris W at November 22, 2004 6:22 AM

3 rounds plus 12 squat cleans
body weight 175
135# cleans

Comment #48 - Posted by: T.Rain at November 22, 2004 8:49 AM

Feeling creative today.
With 36lb kettlebell, 3 rounds:

Turkish Get Ups 2+2
snatches 5+5
rock up squats 5
lunges 5
pullups 5

Comment #49 - Posted by: Josh Hillis at November 23, 2004 12:12 AM

I'm a few days behind and just got to this today - Tuesday.
I substituted 25 rep mountain climbers for the double unders. I did 135lb cleans.
I got 2 full rounds in 16 minutes.

Comment #50 - Posted by: Jim N at November 23, 2004 11:41 AM

4 rounds

Cleans @ 50kg = 3/4 BW

I've been practicing double unders but they're still nothing short of embarassing, so I sub'd 100 sprint singles instead.

Comment #51 - Posted by: Pat at November 23, 2004 10:12 PM

3 rounds of of:
Squat Clean, 110lbs, 15 reps (74% BW)
25 Double unders
(Actually 15 rounds of 3 squat cleans and 5 double unders)

Time= 19:15

BW= 67.5kg= 148,5lbs

I found the 5:3 ratio of double unders: squat cleans to be too small. The double unders were far far easier than the squat cleans for me.

Great workout!

Comment #52 - Posted by: Paul Theodorescu at November 24, 2004 4:12 AM

5 - 1/2 rounds in 20 minutes.

BW 155, cleans at 115.

Cleans were much more power cleans than squat cleans . . . probably less than half would qualify as a squat. I just couldn't persuade my body to dive under today.

Double-unders done as single/double/single/double until 25 doubles. Like Paul, I found the double-unders easy compared to the cleans.

Comment #53 - Posted by: davidjwood at November 24, 2004 7:05 AM

2 slow rounds

Comment #54 - Posted by: Onur at November 24, 2004 8:52 AM
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