DEAL EXTENDED ON LEVEL 1 AND LEVEL 2 COURSES

Saturday

241130

Workout of the Day

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

82 Comments

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Ralph Keeley
December 7th, 2024 at 8:11 pm
Commented on: 241130

M/38/6’/174#


14:56 with 135 lbs.


Deo gratias

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Brad Mc
December 6th, 2024 at 12:42 pm
Commented on: 241130

Wait. Not rx, I used female weights

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Brad Mc
December 6th, 2024 at 12:42 pm
Commented on: 241130

25 minutes RX Male 45 1.7m 80kg

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Fabien Grosset-Janin
December 6th, 2024 at 8:00 am
Commented on: 241130

12'27" Inter

No pull-up bar so did farmer carry with 15kg plates hanging

Ps : holding movements suck

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Jade Teasdale
December 5th, 2024 at 4:59 pm
Commented on: 241130

21:40 RX

105# 80% of BW

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Park Hyunwook
December 5th, 2024 at 7:22 am
Commented on: 241130

M/52/87


95#

Plank


13:40

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Joseph Vrba
December 3rd, 2024 at 6:07 pm
Commented on: 241130

Intermediate

15:01

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Coastie Nick
December 2nd, 2024 at 10:39 pm
Commented on: 241130

Intermediate: 14:10

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Marco Rossi
December 2nd, 2024 at 7:09 pm
Commented on: 241130

M-43/178/77kg:

intermediate optional, time 20’ 06’’

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Dave Schroetter
December 2nd, 2024 at 4:24 pm
Commented on: 241130

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

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Joel Sherman
December 2nd, 2024 at 11:34 am
Commented on: 241130

21:54

115 lb barbell

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Vito Zolota
December 2nd, 2024 at 6:58 am
Commented on: 241130

M/50-54 👨🏻‍🦳

Intermediate

6:40+10:20+11:28 = 28:28

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Chris Jordan
December 2nd, 2024 at 5:44 am
Commented on: 241130

Rx 12:45

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Karissa Van Liew
December 2nd, 2024 at 2:34 am
Commented on: 241130

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

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Jake Kiddoo
December 2nd, 2024 at 1:09 am
Commented on: 241130

14:20 at 135# holds against a wall

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Phill Kiddoo
December 2nd, 2024 at 1:05 am
Commented on: 241130

12:50 scaled HSH to wall

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Phill Kiddoo
December 2nd, 2024 at 1:04 am
Commented on: 241130

12:50 scaled HSH to wall

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Jeff Monahan
December 1st, 2024 at 9:40 pm
Commented on: 241130

51/200/69

rx 18:48

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Bryn Haden
December 1st, 2024 at 8:46 pm
Commented on: 241130

75 pounds ; 30 second hand and handstand = 10:34.87

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Tyler Caid
December 1st, 2024 at 4:26 pm
Commented on: 241130

M / 42

16:15

Sub KB clean (55lb) instead of bar cleans

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Aleksandr Sneg
December 1st, 2024 at 4:10 pm
Commented on: 241130

M 50/180cm/76kg


Intermediate w/40kg barbell


16:28

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Ran Sabag
December 1st, 2024 at 3:16 pm
Commented on: 241130

Beginner

Hang 10-15sec

Bar w/ 40kg

12:10

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Lynette Vrba
December 1st, 2024 at 2:53 pm
Commented on: 241130

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

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Casey Jones
December 1st, 2024 at 1:51 pm
Commented on: 241130

18:00 - 115# (Intermediate)

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Mike Munsee
December 1st, 2024 at 1:49 pm
Commented on: 241130

M 54/205/6’

13:20. Intermediate.

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Paoli Martini
December 1st, 2024 at 10:40 am
Commented on: 241130

11:54 unbroken

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Satkunasingam Luxshan
December 1st, 2024 at 6:14 am
Commented on: 241130

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!



Dourado Luxury Car is Dubai’s leading luxury car dealership specializing in new and used luxury cars.

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Pete Schoch
December 1st, 2024 at 4:40 am
Commented on: 241130

15:00 intermediate … trying to get back to regular CrossFit workouts.

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Pete Schoch
December 1st, 2024 at 4:44 am

Oops. Not 115, at 95#

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Abby F
December 1st, 2024 at 1:21 am
Commented on: 241130

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.

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Gus Capshaw
November 30th, 2024 at 10:17 pm
Commented on: 241130

50lb beginner 7:21 First day back on crossfit after several years glad to be back

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Favo K
November 30th, 2024 at 10:21 pm

Nice job! Welcome back!

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Chance Billups
November 30th, 2024 at 10:27 pm

Yessir!!!

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Jim Rix
November 30th, 2024 at 11:53 pm

Glad to have you back.

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Lincoln Kerger
November 30th, 2024 at 11:55 pm

Welcome back, solid work!

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Maris Barden
November 30th, 2024 at 9:23 pm
Commented on: 241130

12:05 intermediate option

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Lincoln Kerger
November 30th, 2024 at 11:55 pm

Well done!

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Bryson DelMonte
November 30th, 2024 at 9:22 pm
Commented on: 241130

10:58, unbroken holds but that was nasty

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Maris Barden
November 30th, 2024 at 9:23 pm

🤯🤯🤯

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Favo K
November 30th, 2024 at 10:22 pm

Fast! Awesome going unbroken!

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Jim Rix
November 30th, 2024 at 11:53 pm

Amazing!

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Lincoln Kerger
November 30th, 2024 at 11:55 pm

Incredible!

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Chance Billups
November 30th, 2024 at 8:31 pm
Commented on: 241130

13:48

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Favo K
November 30th, 2024 at 10:26 pm

Quick; nice job.

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Lincoln Kerger
November 30th, 2024 at 11:56 pm

Very well done!

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James Gentile
November 30th, 2024 at 8:24 pm
Commented on: 241130

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!

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Jim Rix
November 30th, 2024 at 11:52 pm

Still…Rx is a lotta weight! Embrace the burn tomorrow!

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Lincoln Kerger
November 30th, 2024 at 11:56 pm

Well done getting after this Rx! Hope you aren’t too sore tomorrow.

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Anthony White
November 30th, 2024 at 8:05 pm
Commented on: 241130

M 42 200# 69”

Rx 20:50

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David Beique
November 30th, 2024 at 7:17 pm
Commented on: 241130

Intermediate


15:00

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Lincoln Kerger
November 30th, 2024 at 11:57 pm

Good work!

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Lashaw Towles
November 30th, 2024 at 7:16 pm
Commented on: 241130

11:25

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Lincoln Kerger
November 30th, 2024 at 7:33 pm

Dang, that’s fast!

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Michael Arko
November 30th, 2024 at 7:00 pm
Commented on: 241130

85lbs bar

12:23

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Lincoln Kerger
November 30th, 2024 at 7:01 pm

Awesome!

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Jim Rix
November 30th, 2024 at 11:50 pm

Wow! Great time Michael!

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Lincoln Kerger
November 30th, 2024 at 6:58 pm
Commented on: 241130

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.

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Favo K
November 30th, 2024 at 10:25 pm

Still a great time; well done!

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Jim Rix
November 30th, 2024 at 11:49 pm

No kidding…good time and weight.

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Dan Damaska
November 30th, 2024 at 6:05 pm
Commented on: 241130

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

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Brian Louchis
November 30th, 2024 at 5:30 pm
Commented on: 241130

Intermediate

Added 10 minutes spin before each round

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Jon Wilson
November 30th, 2024 at 4:06 pm
Commented on: 241130

Rxd

23.00

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Charles Meyers
November 30th, 2024 at 3:42 pm
Commented on: 241130

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

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Lincoln Kerger
November 30th, 2024 at 7:01 pm

Good job!

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Favo K
November 30th, 2024 at 10:24 pm

Great weight on those lifts with the hangs; good work!

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Favo K
November 30th, 2024 at 2:27 pm
Commented on: 241130

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.

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Jim Rix
November 30th, 2024 at 4:03 pm

2 min is a long time! Smart extra work…I might start incorporating into my warm up or post workout.

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Lincoln Kerger
November 30th, 2024 at 7:01 pm

Great job + what Jim said about the extra hangs!

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Sam K
November 30th, 2024 at 2:01 pm
Commented on: 241130

Rx

Dead hangs using hammer grips. Morning WOD handicap 🥱

17:40

M/35/230lbs

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Favo K
November 30th, 2024 at 2:33 pm

Great job for not being a morning person!

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Lincoln Kerger
November 30th, 2024 at 7:00 pm

Great job!

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Amir Fazliakhmetov
November 30th, 2024 at 1:03 pm
Commented on: 241130

нормально, кстати

я полтинник взял

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Jim Rix
November 30th, 2024 at 11:55 am
Commented on: 241130

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.

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Favo K
November 30th, 2024 at 2:32 pm

Sneaky indeed; grip slayer.

Nice work & time on this one!

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Jim Rix
November 30th, 2024 at 4:02 pm

Oh yeah. Dead hangs on my usual fat bar.

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Lincoln Kerger
November 30th, 2024 at 7:00 pm

Good stuff Jim!

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Athanasios Bakogeorgos
November 30th, 2024 at 11:16 am
Commented on: 241130

M50/77kg/179

Rxd

40kg barbell

15:34

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Favo K
November 30th, 2024 at 2:28 pm

Great time; nice work!

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Lincoln Kerger
November 30th, 2024 at 6:59 pm

Excellent!

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Taban Behtash
November 30th, 2024 at 9:59 am
Commented on: 241130

F 60kg

161cm


44IB

17:24 min

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Favo K
November 30th, 2024 at 2:28 pm

Good job!

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Lincoln Kerger
November 30th, 2024 at 6:59 pm

Good work!

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