CrossFit | 211108
Monday

211108

Workout of the Day

55

15-12-9-6-3 reps for time of:

Power cleans
Bar-facing burpees

♀ 95 lb. ♂ 135 lb.

Post time to comments.
Compare to 110902.


Scaling:
This is a fast burner. Choose a weight on the power clean that allows you to hold on for unbroken sets. Newer athletes should focus on proper mechanics. Push hard on the burpees.

Intermediate Option:
15-12-9-6-3 reps for time of:
Power cleans
Bar-facing burpees

♀ 75 lb. ♂ 115 lb.

Beginner Option:
15-12-9-6-3 reps for time of:
Power cleans
Bar-facing burpees

♀ 35 lb. ♂ 45 lb.

Comments on 211108

58 Comments

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Mario Cruz
November 26th, 2021 at 12:07 am
Commented on: 211108

Rx


7:14 🤢🤮

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Brett Eckles
November 25th, 2021 at 1:27 pm
Commented on: 211108

4:21 with regular burpees and 60lb KB swings instead of power cleans


M/2826’1”/200lbs

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Nate Gordon
November 23rd, 2021 at 9:53 pm
Commented on: 211108

8:12

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Chris Sinal
November 20th, 2021 at 2:13 am
Commented on: 211108

M/42/5’9”/205


Scaled to 95#


5:03


PR’d over 2011 (10:35). Halved it.

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Leonel Manzilla
November 19th, 2021 at 10:47 pm
Commented on: 211108

As RX, male 23y 175cm 84kg


7:28


135lb

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Dan Morris
November 15th, 2021 at 6:59 pm
Commented on: 211108

As RXd:


11:35


42 / 6’0 / 190

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Courtney Guthrie
November 14th, 2021 at 12:10 am
Commented on: 211108

8:18 s

65#


F/25/5’5/140

CrossFit AFK

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Chris Eickelmann
November 13th, 2021 at 10:41 pm
Commented on: 211108

M/38/72.5"/166#


Intermediate - 8:12

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Ralph Keeley
November 13th, 2021 at 7:45 pm
Commented on: 211108

M/35/6'/175#


6:48 Rx

(power cleans 15/9+3/7+2/6/3)


Deo gratias

(edited)
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Tony Martin
November 12th, 2021 at 7:42 pm
Commented on: 211108

m/52/76"/267#


Beginner option

15-12-9-6-3

Power clean @ 45#

Bar-facing burpees

T = 6:52

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Jeffrey Howard
November 11th, 2021 at 4:55 pm
Commented on: 211108

M/26/5'8"/155lb

CrossFit AFK


6:55 - Rx (Went hard on cleans, and practiced burpees over the bar, legs hit the wall during this one.)

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Ruthie Lloyd
November 11th, 2021 at 1:45 pm
Commented on: 211108

F/51/5'6"/145

75#

11:39

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Damien Leroux
November 10th, 2021 at 11:32 pm
Commented on: 211108
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Tyler Crissinger
November 10th, 2021 at 6:25 pm
Commented on: 211108

6:58… scaled power cleans down to 95#

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James Gentile
November 10th, 2021 at 3:00 pm
Commented on: 211108

Completed 11/9 as rxd.


7:47


Smoker!


2 mile run before.

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Jeffery Powell
November 10th, 2021 at 2:36 pm
Commented on: 211108

Beginner, 14:25.54

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Antonio Alves
November 9th, 2021 at 11:52 pm
Commented on: 211108

modified / scaled:

--

15-12-9-6-3 reps for time of:

DB Power cleans (2x 15kg DB)

Regular burpees

SCORE: 10' 21''

--

harder than it looked 😫

5 km easy run in the early morning

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Richard Ramirez
November 9th, 2021 at 11:52 pm
Commented on: 211108

~ | 115 lbs - 15 - 12 - 9 - 6 - 3 | ~


went to touch & go with the final 2 rds. Nice couplet to strengthen the combo of cardio & strength. Thx!

(edited)
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Coastie Nick
November 9th, 2021 at 9:44 pm
Commented on: 211108

Rx’d: 7:39

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Fabian Delaflor
November 9th, 2021 at 9:26 pm
Commented on: 211108

15 12 9 6 3

power clean #95

bar facing burpees

12:04

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Thomas Aug
November 9th, 2021 at 7:37 pm
Commented on: 211108

Scaled cleans to 50lb dumbbells

Can't do burpees, so did dumbbell jump overs and pushups for each round

13:40

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Matt Dawkins
November 9th, 2021 at 12:27 pm
Commented on: Workout Tips

6:55


15-12-9-6-3

power cleans (95)

bar facing burpees

(edited)
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Brian W
November 9th, 2021 at 10:57 am
Commented on: 211108

7:51

115 lbs

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Tassio De Souza
November 9th, 2021 at 10:28 am
Commented on: 211108

7:45 min - 35 kg

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Kris Sienkiewicz
November 9th, 2021 at 10:14 am
Commented on: 211108

Rx 6:05

M/44/80kg

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Caleigh Clawson Magana
November 9th, 2021 at 7:59 am
Commented on: 211108

9:38 at men’s RX weight

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marcus mcclain
November 9th, 2021 at 7:33 am
Commented on: Course Photos | Nov. 1-7, 2021

Dublin, you were AWESOME!

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Mike Scott
November 9th, 2021 at 5:12 am
Commented on: 211108

16:16 - scaled to 95# PC & burpees jumping over med ball

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David Smith
November 9th, 2021 at 2:34 am
Commented on: 211108

intermediate scale at 115lbs

9:27 oowwwww

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Ruiqin Huang
November 9th, 2021 at 2:17 am
Commented on: 211108

RX 9:35

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Sam K
November 8th, 2021 at 11:31 pm
Commented on: 211108

Rx

6:39



Glad there were at least cleans to rest from burpees 🥵

M/30s/225lbs

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David Whiteman
November 8th, 2021 at 11:05 pm
Commented on: Workout Tips

11:01 RX

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Steve Day
November 8th, 2021 at 10:59 pm
Commented on: 211108

8:46

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Brian Louchis
November 8th, 2021 at 9:32 pm
Commented on: 211108

7:30 Rx

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Derek Schierlmann
November 8th, 2021 at 8:35 pm
Commented on: 211108

M/50/5'9"/160

7:21 @95#

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Michael Newton
November 8th, 2021 at 7:47 pm
Commented on: 211108

6:22


115# hang power cleans

burpees over the bar


went out too hot in the round of 15. This one hurt. Bad

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Charlie Pokorny
November 8th, 2021 at 7:33 pm
Commented on: 211108

7:29 Rx'd

m/53/5'11"/193#

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Joe Conradi
November 8th, 2021 at 7:19 pm
Commented on: 211108

scaled to:

2x70#DBs


7:08

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Jonathan Sellers
November 8th, 2021 at 6:53 pm
Commented on: 211108

8:42 RX. Slow I know

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Dave DeCoste
November 8th, 2021 at 6:07 pm
Commented on: 211108

7:24 Rx

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Christian Simpson
November 8th, 2021 at 4:28 pm
Commented on: 211108

135#/reg burpees...14:27

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Jonathan Elmore
November 8th, 2021 at 3:59 pm
Commented on: 211108

12:27 95lbs reg. Burpees

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Michael Arko
November 8th, 2021 at 3:08 pm
Commented on: 211108

95lbs

8:09

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Jim Rix
November 8th, 2021 at 2:25 pm
Commented on: 211108

11:11 at 105#. Great wake up WOD! If only my hands would stop shaking.


59/5’8”/155

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Matthew Moran
November 8th, 2021 at 1:56 pm
Commented on: 211108

115-lbs, lateral burpees over the bar

6:03

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Sam Meixell
November 8th, 2021 at 1:45 pm
Commented on: 211108

15-12-9-6-3 reps in 8:01 of:

Power cleans, 65#

Bar-facing burpees

*Recovering from shoulder issues

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Randy Crooker
November 8th, 2021 at 1:30 pm
Commented on: 211108

scaled to 115#, the rest as Rx.


7:10

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Charles Meyers
November 8th, 2021 at 1:21 pm
Commented on: 211108

15-12-9-6-3 reps for time of:

Power cleans 125 lbs

Bar-facing burpees

11:59

(edited)
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Braxton Glass
November 8th, 2021 at 12:58 pm
Commented on: 211108

58 yo m 5’5” 150lbs


15-12-9-6-3 reps for time of:

Power cleans

Bar-facing burpees

85lbs


9:45

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Mike Andridge
November 8th, 2021 at 11:39 am
Commented on: 211108

scaled to

95#/reg burpees

13:12

m/51/175

Terrible. no energy this AM

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Muhammed Ibrahimoglu
November 8th, 2021 at 11:29 am
Commented on: 211108

Power clean 40 KG

Bar-facing burpees


Done in 11:20.

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Troy Bruun
November 8th, 2021 at 10:57 am
Commented on: 211108

Women’s Rx 7:11

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Stacey Thompkins
November 8th, 2021 at 10:43 am
Commented on: 211108

M/47/6'2"/175#


Scaled to 115# the rest as rx'd

6:57

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QiHui Xing
November 8th, 2021 at 7:38 am
Commented on: 211108
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Chris Sinagoga
November 8th, 2021 at 3:50 am
Commented on: 211108

Champions Club Scaling Notes


RANT

Nothing to rant about


WORKOUT THEMES

Medium weight and short duration. Jumping with weight, changing orientation with more ROM than usual (also an easier way to judge a rep).


MAIN DECISION

Burpees... do I do them as a conditioning piece or with a different purpose in mind?


TECHNIQUE SCALE

21-18-15-12-9-6-3 reps for quality of:

Power clean (probably hang)

Burpee (keep feet together, vertical(ish) shins on landing, use a box for hands if needed


CONSISTENCY SCALE

Mush everything together into one big round.


INTENSITY SCALE

If the timing is not good enough for cleans but you want to preserve the lifting, sub a heavy(ish) deadlift. If not then sub a run or row or something.


INJURY SCALE

Upper-Body - 5 rounds of: Run 200 meters, 15 dumbbell snatch

Lower-body - 2 rounds of: 50 hip extensions (clean), 50 sit-ups (changing orientation)


MY STUFF

5:38. I'm dumb and thought it stopped at 9. Also did regular burpees.


GENERAL FEAR LEVEL: 8

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Chris Meldrum
November 8th, 2021 at 2:27 pm

At least an 8!

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Chris Sinagoga
November 9th, 2021 at 4:46 pm

Squat cleans would make this a 9 or 10.


7 is baseline. Lying on the floor, breathing hard immediately after.

8 is on the floor but can't get comfortable. Squirming and trying to reposition but nothing makes it better.

9 is where nausea comes in. Headache, dizzy, still on the floor but more of a "Seriously I might die" kind of thing.

10 is going to "that place"

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Steven Thunander
November 8th, 2021 at 2:27 am
Commented on: 211108

Globo scale: As Rxed. If space is an issue do burpees to a target or burpees jump to a bumper or iron plate alongside the platform. Dumbbells sub 35/50lbs dumbbells, and burpees facing over the dumbbells.


Busy gym: go with the dumbbells sub if space is an issue.


Bodyweight sub: either jumps to a platform at least 20/24" high, kipping pullups, or broad jumps for the cleans. Regular burpees.

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