7 rounds for time of:
7 hang cleans
7 front squats
7 shoulder-to-overheads
7 bar-facing burpees
♀ 75 lb
♂ 115 lb
Post time to comments.
Scaling:
This is going to be a grind! The goal is to try to complete each set of barbell reps unbroken. Use the burpees as a place to breathe. We suggest stepping back and up, not rushing them so you can hang on to the barbell as soon as you get back there. Hold back slightly on Rounds 1-4 so you have enough in the tank to go hard on the last 3 rounds. A good goal is to keep each round under 1:15-1:40. Elite athletes may be able to keep rounds to under a minute.
Intermediate option:
7 rounds for time of:
7 hang cleans
7 front squats
7 shoulder-to-overheads
7 bar-facing burpees
♀ 65 lb
♂ 95 lb
Beginner option:
7 rounds for time of:
5 hang cleans
5 front squats
5 shoulder-to-overheads
5 bar-facing burpees
♀ 55 lb
♂ 75 lb
Coaching cues:
The barbell wants to rest on the shoulders in the rack position in both the front squat and the shoulder-to-overhead. Keep the elbows up to create this shelf and a better opportunity to maintain unbroken reps.
Resources:
The Hang Power Clean
The Front Squat
The Push Press
The Push Jerk
Bar-Facing Burpee Efficiency Tips
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Comments on 240928
99 Comments
Rx. 13:20
Used 75lb, 9:36
intermediate option 20:00
F/49/175/5’6”
Rx 16:40
SOLID! I’ll attempt this one again (in the AM/fasting/and not recovering from being sick)
M/52/86.8
85#
15:37
M/34/195/6'3"
Rx: 15:07 (regret 2 rounds in)
RX
M-45 YEARS-177 CM-104 KG
13:41
2 ROUNDS UNBROKEN; 4 ROUNDS BROKEN 7,7 BROKEN 7,7; 1 ROUND UNBROKEN.
First CF training of the week
intermediate
23:57
a grind workout!
M/46/215
@95
12:12
good work ya’ll
Intermediate option:
7 rounds for time of:
7 hang cleans
7 front squats
7 shoulder-to-overheads
7 bar-facing burpees
30kg
16:55
As rx'd, 16:41.
Just a total suckfest. Hang power cleans, unbroken into unbroken front squats. Broke there and then did S2OH, except for round 1 (unbroken). Bar-facing burpees just slow and steady. Goal was 2 min per round, which I was on pace through round 3, but then started to slip. Hang cleans were fine, but front squats and burpees took a lot out of me and made S2OH harder, especially on the lockout.
51m/5'10"/185
M/38/6’/171#
Intermediate (95 lb.) with hang squat cleans.
17:52
Deo gratias
5rds rxd
18:50
15 mins. First 2 rounds at 35kg, 3-7 at 25kg
Intermediate (45kg's) @ 16 minutes
Ugh. Did these as hang SQUAT cleans and it killed me and had to drop the prescribed weight as I went along. Is it customary to not specify in these WOD's whether it's squat or power with these oly lifts?Thanks.
They should have specified. In the old days, we all would have interpreted "hang clean" to mean a full squat clean from the hang position. Which I thought about doing, but in the scaling options, they had some instructional resources, which included "hang power clean". So I used that as my 'out' to do HPCs!
Hi, Chris. Yeah, I noticed after the workout about that video resource.… And I've been doing CF since those old days, too, so old habits die hard. It crossed my mind that all these front squats was a bit much, but I know to scale down as I go along if I have to. Still toasted my back for the next few days. Thanks!
25:26, 40lb DB’s. In Mesa, already 105 out. Last week was working out in 65 degrees. Went hard first 5 rounds, done at 16:30 then did last 2 rounds to get the work in.
9:01 Rx
Nice, Ian! Solid
Nice, Ian! Solid
Intermediate 15:00
7 rounds for time of:
7 hang cleans
7 front squats
7 shoulder-to-overheads
7 burpees over bar
115lbs, 23.48
Rull Rx
13:53
M 54/205/6’
Intermediate scale.
13:54.
7 rounds for time of:
7 hang cleans
7 front squats
7 shoulder-to-overheads
7 bar-facing burpees
60 lbs
18:43.10
Intermediate option:
7 rounds for time of:
7 hang cleans
7 front squats
7 shoulder-to-overheads
7 bar over burpees
♂ 95 lb
17:03
bad day
14:19
75lbs
Weird - I posted yesterday but it's not showing. Here it is again:
75-lbs barbell
12:39
4 rounds in 15 minutes of:
7 hang cleans, 75#
7 front squats, 75#
7 shoulder-to-overheads, 75#
7 bar-facing burpees
Rx
14:17
had to stop in rds 4 and 7 after the 3rd S2OH
Great job!
W/43/Rx (35kg)
18:15
was a fun one! 👌🏽
M/36/180
13:28 RX
Awesome!
9:27 💪💪🔥
What!?! Crazy fast NICE!!!
What the what?! That’s a very impressive engine you’ve got there!
Rx rounds and reps but 95 for first round, 75 for remaining rounds.
16:17
The body said “scale it more bro or pay for it later in the wrong way” during the first round. Loading was too much for some of the joints after yesterday evidently. Still felt 75 but it was much more tolerable.
Many thanks for the last two weeks of programming Kristi and Patrick! It was awesome!
Nice work!
You definitely did a ton of work yesterday; great job on this too!
Rx’d: 19:22
Thanks to the guest programmers. I really enjoyed the workouts.
Great job my man!
Killed it!
Well done!!!
Crazy!
That is unbelievably fast!
Rx 11:47
Damn good
Fantastic!
Excellent!
Boom 💥 Nice work, dude!
M40 220
Intermediate 17:30.
My. Goodness. I looked like I just got out of the lake when I was done, great workout!
Nice job!
Lol! It was sweat inducing for sure. Nice job!
18:37
Rx except adjusted the squats while rehabbing a hip:
First tried 35# DB step ups to 13”, but couldn’t tolerate so did last 6 rounds with sub of KBS at 50#.
Good work getting something in. Hope you recover quickly.
Bravo working while you recover!
14:11
Scaled @75#
Nice time, good job!
M/54/70”/165
12:24 (75#)
Good work!
14:27 or 17:34 not sure if I did 7 or 8 rounds
Oh well, hope you have a weekend full of Netflix, junk food, and zero regrets after that WOD!
Indeed! Good job!
Great job! Same sentiment.
Great job! Queuing up some NF now!
As Rx Workout 115lb barbell
18:45" unbroken just the first Round.
Good work!
That's awesome unbroken!
Beginner option:
7 rounds for time of:
5 hang cleans
5 front squats
5 shoulder-to-overheads
5 bar-facing burpees
♂ 75 lb15:40
Good work
Gotta run to Denver today, so time (and energy) limited.
5 rounds, 85# HPCs and FS, 75# PP, and regular burpees
12:14
That’s a good one, and echo Favo’s thanks to Kristi and Patrick. A really good 2 weeks.
Damn, you gotta run all the way to Denver? Your legs will be sore. 😆
Good job. Have a safe trip.
Well done Jim! Safe travels.
Nice work!
Nice job; safe home!
Intermediate!
21:42
You guys! I was so determined to do this @ 65# but after the first round, I was like, naw, not gonna make 7, better drop this back to beginner, but I DID NOT! I knew I was sacrificing time, but the sense of accomplishment was worth it. If I was closer to PA I'd go run the art museum steps, Rocky style, in victory right now!
Kristi & Patrick, thanks for an amazing two weeks of programming, unless you're sneaking an "OR" in tomorrow...seriously, much appreciated!
nice job! Way to push the boundaries!!!👍🏼👊🏼
Bravo! You’ve got the endurance and met on side down cold. Way to work on the strength and power.
Good job pushing through!
Way to go Favo!
Great job!
Thanks everyone!!!
It was a good one & good time @ Rx!
Rx 26’30’’
M 50/77kg/179cm
intermediate 22:08
15:15... Definitely a Grind!
Thank you Kristi and Patrick! :)
Agree on both!
Nice time, Luis.
Awesome job!
Very well done!
Globo wod: Dumbbell sub 30/40lb dumbbells; dumbbell facing burpees. Intermediate 25/35lbs, scaled 15/20lbs; knee burpee step over the dumbbells ok.