CrossFit | 210719
Monday

210719

Workout of the Day

39

Hang squat clean 3-3-3-3-3-3-3 reps

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Compare to 180604.


Scaling:
The hang squat clean is a good opportunity to practice full hip and leg extension, and speed under the bar. Ideally, each set will be as heavy as possible for 3 reps, but newer athletes should start light and slowly add weight as they are comfortable.

Workout Tips

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Comments on 210719

45 Comments

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Mario Cruz
July 31st, 2021 at 1:27 am
Commented on: 210719

75/95/115/135/145/165/185 Lbs

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James Gentile
July 30th, 2021 at 1:46 am
Commented on: 210719

completed 7/28. catching up on WOD's!


135 - 155 - 160 - 165 - 170 - 170 - 185


Never gone all out on squat cleans, let alone hang squat cleans. felt really good to get 185!

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Ralph Keeley
July 27th, 2021 at 2:55 am
Commented on: 210719

M/35/6'/175#


155/175/185/195/205/185/185


Deo gratias

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Leonel Manzilla
July 27th, 2021 at 2:50 am
Commented on: 210719

I was very very wasted


3 reps 185, 7rounds


Male 23y 82kg 175cm

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Jeffrey Howard
July 27th, 2021 at 1:57 am
Commented on: 210719

M/25/5'8"/155lb

CrossFit AFK


185lb-190lb-195lb-200lb-205lb-210lb-215lb

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Christian Simpson
July 26th, 2021 at 3:41 pm
Commented on: 210719

Took the week off, make-up...65#/95/115/135/145/155/160

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Courtney Guthrie
July 26th, 2021 at 2:12 am
Commented on: 210719

65-65-65-75-80-90-100PR

Getting under the bar was really easy but standing it up was very challenging. Front squat holding me back for sure.


F/24/5’5/140

CrossFit AFK



last time:

”60-65-70-75-80-95PR - 100 fail (2 reps) (lost my grip on the third and it slipped otherwise that sucker was totally mine)”

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Coastie Nick
July 24th, 2021 at 9:36 pm
Commented on: 210719

135-145-155-165-175-185(f- only 2 reps)-185


180604: 135-145–155-165-170-175-180(f- only 1 rep).

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Dan Morris
July 24th, 2021 at 1:38 am
Commented on: 210719

135-145-155-165-175-185-195


42 / 6’0 / 190

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Albert Kombe
July 23rd, 2021 at 12:16 am
Commented on: 210719

95-135-135-155-175-175-185lbs

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Kevin Flowers
July 22nd, 2021 at 10:40 pm
Commented on: 210719

m/56/6’1”/180


Hang squat cleans 3-3-3-3-3-3-3


185-190-195-200-205-210-215*


*all drop singles

**did this right after 210722

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kevin robinson
July 22nd, 2021 at 8:08 pm
Commented on: 210719

Male, 49 y/o , rx


125,135,145,150,155,160 (PR), 165(PR)

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Kyungtaek Kang
July 22nd, 2021 at 3:46 am
Commented on: 210719

☆CFHIM 255-lbs

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Richard Ramirez
July 21st, 2021 at 11:54 pm
Commented on: 210719

Started with 95 lbs & ended @ 130 lbs. Concentrated on racking bar above chest & getting that keyster to the ground in one movement. Enjoyed this one. ✌️

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Troy Bruun
July 21st, 2021 at 10:15 pm
Commented on: 210719

Completed on 7/19


HSQTCL

125-135-145-155-165-175-185

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Alexander Glueckler
July 21st, 2021 at 5:43 pm
Commented on: 210719

M/37/5'8"/195#

Performed Rx

Cautious of Shoulder, so focused on form over weight

40kg/42.5kg/45kg/50kg/52.5kg/55kg

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Morgan Greene
July 21st, 2021 at 3:29 pm
Commented on: 210719

Scaled to 5 rds and didn’t get aggressive with weight due to right elbow rehab: 135-155-175-180-185

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Vandana Merani
July 20th, 2021 at 11:21 pm
Commented on: 210719

45,55,55,65,65,75,75 lbs


Sets with 75 lbs were a bit of a challenge, good one to push myself.


Ran 0.3 miles after this workout

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Adam Dembowski
July 20th, 2021 at 1:21 pm
Commented on: 210719

40kg x 3 / 50kg x 3 / 55kg x 3 / 60kg x 3

65kg x 3 / 70kg x 3 / 75kg x 3 / 80kg x 3

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Sam Meixell
July 20th, 2021 at 12:03 pm
Commented on: 210719

95-105-115-125-135-145-155

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Steve Day
July 20th, 2021 at 12:14 am
Commented on: 210719

115, 125, 135, 145, 155, 165, 175lbs

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Roullien Moreira
July 19th, 2021 at 10:25 pm
Commented on: Workout Tips

3 reps 225 lbs

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Scotty McCartney
July 19th, 2021 at 9:48 pm
Commented on: 210719

M/49/195#/5’10”


145–>205. 20# PR (vs 2-3 yrs ago last tested). Happy with that.

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Jose Fernandez
July 19th, 2021 at 9:01 pm
Commented on: Workout Tips

gracias Coach

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Joe Conradi
July 19th, 2021 at 8:54 pm
Commented on: 210719

2x70#DBs

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YooSik Kim
July 19th, 2021 at 8:52 pm
Commented on: 210719

LinDBa

10-9-8-7-6-5-4-3-2-1 reps for time of:

DB’s Deadlift

DB’s Shoulder to over head

DB’s Hang squat clean

-13:36Dumbbell 22.5kg


리저널 때 맷프레져는 내가 이 덤벨로 하는 느낌으로 리저널 린다를 한 느낌인가?

17분안에 끝내서 만족!!!

(edited)
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Antonio Alves
July 19th, 2021 at 8:40 pm
Commented on: 210719

Limited to 2x 12,5 kg dumbbells, so modified this one to:

--

DB hang squat cleans: 3-6-9-12-15-18-21 reps

Around 2 minutes rest between sets.

--

Light weights, but deep squats.

Did this one during lunch time. Not usual, but felt ok.

5 km easy run in the evening


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YooSik Kim
July 19th, 2021 at 8:30 pm
Commented on: 210719

#RIPChesterBennington

As many reps as possible in 

music play ‘Numb’

7 strict pull-ups

7 strict ring-dips

20 one arm overhead DB squats 50lb

당신의 목소리가 그립습니다.

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Jim Rix
July 19th, 2021 at 8:17 pm
Commented on: 210719

115-120-125-130-135#, all touch and go’s.

I probably had 140 or 145 in me, but my head wasn’t in the game today.

Suspects, I’ll be offline for about a week to move to Colorado. See you (virtually) soon!

(edited)
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Mike Andridge
July 20th, 2021 at 4:50 am

Good luck w/ the move.

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Charlie Pokorny
July 19th, 2021 at 7:46 pm
Commented on: 210719

165 - 175 - 185 - 195 - 205 - 215 - 225 (1+fail)

dropping the bar, taking a few breaths, and then resetting the hang for the 2nd and 3rd reps

m/53/5'11"/200#

(edited)
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Nicole Deaver
July 19th, 2021 at 7:18 pm
Commented on: 210719

65/75/80/85/90/95/100

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Mikel Mencia
July 19th, 2021 at 6:54 pm
Commented on: 210719

5xe4m

3 hang squat clean @90kg

5 chin ups


I just did 5 sets because I hurt my wrist a bit, hope it's nothing =)


Second week doing crossfit.com programming.

I'm enjoying a lot so far!

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Vandana Merani
July 20th, 2021 at 10:26 pm

Where are you getting the warmup and mobility programming from?

I just started this as well, but it’s a drag to find the right mobility to support the movements of the day.

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Az Native
July 19th, 2021 at 5:22 pm
Commented on: 210719

135,145,155,155,135. Scaled down to 5 rounds, still coming back from covid and camping. PR 13 years ago was 175, did 165 in 2018. Felt pretty good.

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Sirleidi Troiano
July 19th, 2021 at 4:55 pm
Commented on: Course Photos | July 12-18, 2021

Muito top!

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Stacey Thompkins
July 19th, 2021 at 3:28 pm
Commented on: 210719

M/46/6'2"/180#


105/115/125/135/145/155/165#

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Charles Meyers
July 19th, 2021 at 12:22 pm
Commented on: 210719

Hang squat clean 3-3-3-3-3-3-3 reps

45-65-85-115-135-152-5-190.5

(edited)
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QiHui Xing
July 19th, 2021 at 10:41 am
Commented on: 210719

:40-60-70-80-90-100-105KG.

https://youtu.be/zyWzfOL69mk

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Charles Meyers
July 19th, 2021 at 12:26 pm

👍🏻

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Maré De Freitas
July 19th, 2021 at 9:53 am
Commented on: Course Photos | July 12-18, 2021

Wow! What a fantastic weekend, wonderful experience! Loved every minute (except all the squats), learnt so much from these awesome guys, Chad & Chris (thanks especially for your patience with me). Enjoyed meeting Falco, Tanya, Angela, Hayelene, Anel, Donna and of course my home, Crossfit Blue Sky fellow crossfitters, Annemarie and Jana, loved sharing this experience with you all!

Chad and Chris, thanks again! You guys were awesome!! 😍💪🏋️‍♀️

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Anel Koegelenberg
July 19th, 2021 at 5:30 am
Commented on: Course Photos | July 12-18, 2021

🇿🇦 What an Awesome experience,

it was mind blowing and I’ve learned so much, it’s amazing to be coached by such awesome coaches!!!

Falco, Tanya, Jana, Angela, Annemari, Mari, Hayelene and Donna it was Nice meeting you all, and good luck with your crossfit journey!!

Chad and Chris you guys were amazing,

thank you!! 💪🏼🌈

#crossfit #changinglives

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Chin-Sheng Chou
July 19th, 2021 at 5:17 am
Commented on: 210719

135/155/175/185/195/205/215

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Juliana Madeira
July 19th, 2021 at 3:09 am
Commented on: Course Photos | July 12-18, 2021

Foi maravilhosa esta experiência. O amor pelo crossfit só aumenta. Os professores muito bem dispostos a ensinar e ajudar.

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Chris Sinagoga
July 19th, 2021 at 12:08 am
Commented on: 210719

Champions Club Scaling Notes


RANT

Candlestick rolls seem like a good thing to practice before cleans and snatches because it can eliminate the fear of falling backwards.


WORKOUT THEMES

Jumping with a heavy weight, emphasis on landing. High output followed by rest. Stamina a factor in weight lifted.


MAIN DECISION

Do I want grip to be a limiting factor or will I allow setting the bar down between reps briefly.


TECHNIQUE SCALE

Same format, more reps per set. 10+


CONSISTENCY SCALE

As is, no regrip. If the grip is a factor add reps before adding weight.


INTENSITY SCALE

Do a short sprint, burpee thing before each set to make the lighter weight feel heavier.


INJURY SCALE

Upper-body - AMRAP in 12 minutes of: 10 box jumps, 20 squats

Lower-body - 3 rounds, max reps of: push-ups, pull-ups, sit-ups in 2 minutes. Rest as needed between sets.


MY STUFF

Did a test run of the team workout we did earlier today.


GENERAL FEAR LEVEL: 4

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