For load:
2-2-2-2-2
Hang squat cleans
Post results to comments.
Scaling:
Today’s goal is to lift something heavy for 2 repetitions across 5 sets. Remember, heavy is relative to each individual's capacity, but regardless, each effort should require your full focus and attention. If you know your percentages, aim to keep all sets at or above 75% of your 1-rep-max clean. Continue to increase the load across as many sets as possible. Each set of 2 cleans must be completed unbroken and start from above the knee.
Intermediate option:
Same as Rx’d
Beginner option:
For load:
4-4-4-4-4
Hang squat cleans
Resources:
The Hang Clean
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Taken by Ruby Wolff at CrossFit Marrickville in Marrickville, Australia.
Comments on 240115
64 Comments
165, 175, 180, 185, 185
M/33/5'7"/216lbs
135-145-165-175-185-195(x)
2HangSquatClean+ PushJerk
Did this one as a complex similar 230728 (that I did on my birthday?). Included a jerk since I haven't done a heavy jerk in a while and don't see one programmed this week.
Wanted to just do PowerCleans, but I did a heavy session of front squats before. Good call doing front squats instead of back squats. Squat cleans were the heaviest I've ever done, since I usually default to PowerCleans. Jerks felt good. Good Lift.
45, 55, 65, 65, 70 kg
M/38/6’/178#
195/200/205/210/215
Deo gratias
Started @ 65# and went up by 5# until 110#, failed 115#
135
145
155
165
165
Should've pushed more, but I had to lift with the garage doors open. It was 13 degrees.
185, 190, 195, 200
M 48 / 174 cm / 83 kg
40 kg
40 kg
50 kg
60 kg
70 kg
225 (terrible form)
215
215
225
225
90, 100, 110, 120, 135x
45.5-50.5-55.5-60.5-65.5(F) kg
70 - 80 - 90 - 95 - 100kg
205-205-215-215-225
85-95-115-125-115
145-160-175-185-200#
175-195-215-225-235
#225 5X2 (2250 total load)
185-205-205-215-225# with a jerk at the end to practice the overhead
got stuck in the hole on the second rep at 235#
135-155-165-175-180
Lbs*
M / 28 / 202
90KG, 95KG, 92.5KG, 95KG, 0 Failed 97.5, (Hit it once 2 minutes after) - 745 KG (1640LBS)
195
95, 105, 115, 125, 135lbs
135/135/145/155/155.
did this in the middle of a full Oly workout so was doing full clean and jerks also as well
RX
185, 205, 225, 225 & 235
For load:
4-4-4-4-4
Hang squat cleans in lbs
Still working through wrist pain and mobility issues but didn’t start until 115. Definitely improvement!
65, 75, 95, 115, 95
Hang Squat Cleans x 2
135, 165, 175, 190, 205lbs
105-125-135-145-155
2x65,2x75,2x85,2x95,2x95, 2x105 hang squat cleans
M/55/217
For load:
2x135, 2x140, 2x145, 2x150, 2x155
Hang squat cleans
On my Second Training on Monday, January 15 in the afternoon I did the WOD CrossFit.com 240115
For load:
2-2-2-2-2 Hang Squat Cleans
I lifted 117 lb, 127 lb, 132 lb, 137 lb and 142 lb setting my Personal Record on this Workout.
https://youtube.com/shorts/1wKYMUZxo
165-175-185-195-205
Practice day - heavy was not happening.
10 reps each weight
45-65-75-85-95#
Did 1 set of 2 at 115# just to check if mechanics changed with the 20# increase - nope. Did SLIPS as part of warmup and practiced DUs in between HC sets.
Hang Squat Cleans
2-2-2-2-2
2x95lbs
2x115lbs
2x135lbs
2x135lbs
2x135lbs
I’ve never done this movement before so this was more of a technique workout for me.
on my fourth set I threw the bar up too high and smashed my jaw, so then I had the taste of blood in my mouth to help fuel me for the last set 😅
Good work
Ran/walk 400m
40 KB swings (35#)
200M Run
40 walking lunges (10’s)
400M Run
16:43
Rx’d
75-80-85-90-95-100-105
Started low because took some time off, so went until max
70kg
For load:
2-2-2-2-2
55-75-85-90-100
155 / 185 / 185 / 205 / 225
M/ 30y/93kg
75-80-85-90-95 kg
165lbs all sets
5x2 all at 80Kg
205/205/205/205/225
39/M
295
Globo wod: If you are using iron plates today do heavy sets across using the same weight and use a weight that you can bring down under control. Dumbbells sub dumbbell hang squat cleans 2-2-2-2-2. If you max the available dumbbells do AMRAP sets.
45kg
50kg
55kg
60kg
65kg
male 40
Rx
95 115 135 155 185
im still very new to these lifts.
185#/195#/200#/205#/215#
M/48 intermediate 40-45-50-55-60kg
135
155
165
170
175
155# across
2x40kg - 2x50kg - 2x60kg - 2x60kg
135
185
205
225
Couldn't make 235 happen
185-185-185-185-185
M/49/6'2"/185#
Rx'd
135/145/155/165/175#
Slips 15 min.
Quick practice went to 155
135-145-155-155-165
165-185-205-205-215(x1)-215F-185-185
i think 215 is my 1RM and it was not going up a 2nd time!
For load:
2-2-2-2-2
Hang squat cleans
132-132-132-136-141 lb
80,82,85,87,90kg
100kg x2 x 5 @94kg bw
M/50-54 🎅🏻
2nd WOD in a row
110-130-155-
175(failed)-165(3 rep f/floor)-155Champions Club Scaling Notes
RANT
"Oh you went platinum, yeah, that's nice / now let me see you do the same thing twice" - Nas
Big fan of a two-rep max in general, and any max involving more than one rep. Coming from a sports background, I think a 2-rep max translates to sports more than one because plays in basketball and football and volleyball don't seem to be single-effort things; linemen got to block the same dude more than once within 7 seconds or so, basketball defender needs two fight over two screens (stop going under or switching screens you pansies!), a block at the volleyball net might lead to another one in a few seconds. Maintaining peak(ish) strength over extended durations is not too far off the definition of fitness.
MAIN DECISION
What constitutes "unbroken"? I've been thinking about this critically in my coaching recently, and I'm starting to believe that doing 1 hang clean, then taking a few breaths with the bar in the hang position before doing the next one is not really unbroken. Might as well set it down - and there's nothing wrong with that.
SHORT MEDIUM LONG
LIGHT
MEDIUM
HEAVY x
I WANT TO GO HEAVY BUT DON'T HAVE THE TECHNIQUE ON CLEANS TO DO SO SCALE
Max effort deadlift. Then practice hang cleans in the warmup
I WANT TO WORK ON POWER AND SPEED BUT DON'T HAVE THE TECHNIQUE FOR CELANS SCALE
Spend 20 minutes finding a max height box jump (spotters are nice here; if you don't have one, go highest you can without risk of missing a rep). Practice hang cleans in the warmup
I WANT TO EMPHASIZE THE SQUAT BUT DON'T HAVE THE TECHNIQUE TO DO IT WITH SPEED SCALE
Max effort front squats instead of cleans.
NEW TO CROSSFIT SCALE
Same format, do 10+ reps per set
GENERAL FEAR LEVEL: 3