3 rounds for time of:
10 hang power cleans
1-minute hang from the pull-up bar
10 push jerks
1-minute handstand hold
♀ 105 lb
♂ 155 lb
Post time to comments.
Scaling:
Today’s workout is a combination of lifting and static holds. You will also notice the pull-up bar hang is after the hang power cleans (pulling and grip intensive). Then the handstand hold is after the push jerks (pressing intensive). Because of this design, a moderately loaded barbell will begin to feel significantly heavier and the holds will test your stamina with the related movement functions. Complete the handstand holds against a wall. Scale the loading and duration of the holds so a single round takes no more than 5 minutes to complete.
Intermediate option:
3 rounds for time of:
10 hang power cleans
1-minute hang from the pull-up bar
10 push jerks
1-minute handstand hold
♀ 75 lb
♂ 115 lb
Beginner option:
3 rounds for time of:
10 hang power cleans
30-second hang from the pull-up bar
10 push jerks
30-second plank hold
♀ 35 lb
♂ 45 lb
Coaching cues:
During the handstand hold, resist gravity by pressing your body away from the floor. As you press into the floor, squeeze your glutes, tuck your ribs down toward your hips, and bring your ears in line with your biceps with your chin neutral.
Resources:
The Hang Power Clean
The Push Jerk
The Handstand Hold
Handstand Hold Progression
The Plank Hold
Plank Variations
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Comments on 241130
87 Comments
3 rounds in 21:12 of:
10 hang power cleans, 105#
1-minute hang from the pull-up bar
10 push jerks, 105#
1-minute handstand hold
15:00 RX
M56/150
3 RFT-
10 Hang PC's 95#
1:00 Hang from fat bar
10 Push Press 75#
1:00 Handstand hold
Barbell stuff unbroken, holds in .30 intervals, rest in between.
13:19
15:40 @ 135
scaled to intermediate 14:30
M/38/6’/174#
14:56 with 135 lbs.
Deo gratias
Wait. Not rx, I used female weights
25 minutes RX Male 45 1.7m 80kg
12'27" Inter
No pull-up bar so did farmer carry with 15kg plates hanging
Ps : holding movements suck
21:40 RX
105# 80% of BW
M/52/87
95#
Plank
13:40
Intermediate
15:01
Intermediate: 14:10
M-43/178/77kg:
intermediate optional, time 20’ 06’’
M- 53/ 5'7 / 220
Intermediate 115# hang power clean and push jerk
Rnd 1- 4:31
Rnd 2- 6:32
Rnd 3- 7:37
Tot- 18:47
21:54
115 lb barbell
M/50-54 👨🏻🦳
Intermediate
6:40+10:20+11:28 = 28:28
Rx 12:45
Intermediate option:
3 rounds for time of:
10 hang power cleans
1-minute hang from the pull-up bar
10 push jerks
1-minute handstand hold
♀ 35kg
16:54
14:20 at 135# holds against a wall
12:50 scaled HSH to wall
12:50 scaled HSH to wall
51/200/69
rx 18:48
75 pounds ; 30 second hand and handstand = 10:34.87
M / 42
16:15
Sub KB clean (55lb) instead of bar cleans
M 50/180cm/76kg
Intermediate w/40kg barbell
16:28
Beginner
Hang 10-15sec
Bar w/ 40kg
12:10
Intermediate option:
3 rounds for time of:
10 hang power cleans
1-minute hang from the pull-up bar
10 push jerks
1-minute handstand hold
♀ 75 lb
25:53.28
18:00 - 115# (Intermediate)
M 54/205/6’
13:20. Intermediate.
11:54 unbroken
This was a tough but rewarding workout! The combination of grip-intensive hangs and pressing-focused holds made each round increasingly challenging. The handstand holds really pushed my shoulder stamina after the push jerks. Managed to stay consistent with my pace and finished just under the cap. Great way to test both strength and endurance!
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Intermediate
Finished in 21.44
I am limited in my weight lifting equipment so I used the smith machine for the power cleans and push jerks. I want to use dumbbells instead of smith machine, so I’ll go down to beginner level weights next time to compensate for the need for extra balance.
50lb beginner 7:21 First day back on crossfit after several years glad to be back
Nice job! Welcome back!
Yessir!!!
Glad to have you back.
Welcome back, solid work!
12:05 intermediate option
Well done!
10:58, unbroken holds but that was nasty
🤯🤯🤯
Fast! Awesome going unbroken!
Amazing!
Incredible!
13:48
Quick; nice job.
Very well done!
No business doing to is RXd but gave it a go anyway. HS holds against wall.
23:22.
nothing on any round unbroken! Still dealing with grip issues on the right hand. Made HPC tough. Also got some wrist fatigue in the end. Should be sore AF tomorrow!
Still…Rx is a lotta weight! Embrace the burn tomorrow!
Well done getting after this Rx! Hope you aren’t too sore tomorrow.
M 42 200# 69”
Rx 20:50
15:00
Good work!
Dang, that’s fast!
85lbs bar
12:23
Awesome!
Wow! Great time Michael!
Women's Rx
19:15
Sneaky, sneaky as both Favo and Jim pointed out. However, HS holds were the limiter for me today - broke the HPC and PJ once each round on purpose and broke only once each round for hangs, broke multiple times for HS hold. Not surprised given the level of reduced overhead work for a while now.
Still a great time; well done!
No kidding…good time and weight.
3 rounds for time of: 18:09
10 hang power cleans
1-minute hang from the pull-up bar
10 push jerks
1-minute handstand hold
75 lb
Intermediate
Added 10 minutes spin before each round
Rxd
23.00
Beginner option:
3 rounds for time of:
10 hang power cleans
30-second hang from the pull-up bar
10 push jerks
30-second plank hold
75 lbs12:44
Good job!
Great weight on those lifts with the hangs; good work!
Rx reps/times
HPC & PJ @ 55#
18:41
Have been dead-hanging daily up to 2 minutes unbroken, but not with cleans & jerks in between. Good one.
2 min is a long time! Smart extra work…I might start incorporating into my warm up or post workout.
Great job + what Jim said about the extra hangs!
Rx
Dead hangs using hammer grips. Morning WOD handicap 🥱
17:40
M/35/230lbs
Great job for not being a morning person!
Great job!
я полтинник взял
HPC at 95#, PJ at 80#
bar hangs with 1, 2, and 2 short breaks, accumulating 1 min each.
3 handstand holds each round, accumulating about 35, 36, and 30 sec.
18:05
Sneaky workout.
Sneaky indeed; grip slayer.
Nice work & time on this one!
Oh yeah. Dead hangs on my usual fat bar.
Good stuff Jim!
M50/77kg/179
Rxd
40kg barbell
15:34
Great time; nice work!
Excellent!
161cm
44IB
17:24 min
Good job!
Good work!