7 sets, each for load:
1 deadlift
2 hang power cleans
3 front squats
Post loads to comments.
Stimulus and Strategy:
Today’s workout is an opportunity for you to lift a heavy load relative to your capacity. All 6 reps are meant to be performed unbroken as a complex, so once you pick up the barbell, don’t put it down. If you fail a set, you have two options: make a technique adjustment or reduce the loading to complete a successful set. Rest at least 3 minutes between sets. Make sure you are recovered and ready to attack the next set.
Scaling:
Reduce the load of the barbell.
To reduce the complexity of the complex, consider using dumbbells and doubling the reps to 2-4-6.
In case of injury or limitation, eliminate the movement or movements that are causing issues. For example, perform only the deadlift and hang power cleans if there is a squatting limitation. Or you might consider eliminating the deadlift and performing the hang power cleans and front squats from blocks if you are limited by pulling from the floor.
Intermediate option:
Same as Rx’d.
Beginner option:
Same as Rx’d.
Coaching cues:
In the hang power clean, focus on getting your elbows around the bar quickly. Doing this will increase your chances of receiving the barbell on your shoulders as opposed to lower on your body.
Resources:
The Deadlift
The Hang Power Clean
The Front Squat
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Comments on 251008
174 Comments
M/55 🎅🏻
kg: 50; 60; 70; 80; 90; 100; 110 (PB)
It was back squats from /251020/
E3MOM, dumbbells
70, 80, 90, 100, 110, 110, 110
M/55 👨🏻🦳
50
55
60
65
70
75706565
140, 155, 165, 170, 180, 185, 190
95, 105, 115, 125, 135x3
Rx 155lbs across all sets
recovering from a ankle injury
30/40/50/50/50/50/50 kg
Male/60yrs,old/180lbs
1st set @ 115
2nd set @ 125
3rd set @ 135
4th set @ 145
5th set @ 155
6th set @ 165
7th set @ 175
and maxed out 1 rep of each at 185lbs
also a 1 rep max@ 95lbs one arm barbell thruster
9/10 effort, those were proper weights
M/39/6’/170#
185/195/205/215/200/185/190
Deo gratias
1) 135
2) 155
3) 185
4) 205
5) 205
6) 215
7) 215
67,5kg - 149lbs
70kg - 154lbs
72,5kg - 160lbs
75kg - 165lbs
77,5kg - 171lbs
80kg - 176lbs
built up to 255
(10 minutes after doing 160806 “Ropes and Rows” scores: 26,27,26,25,27)
135 155 175 185 185 195 195
Rx 255#
70, 72.5, 75, 77.5, 80, 82.5, 85kg
95, 115, 135, 155, 165 f-HPC 1, 160, 165 f-HPC 2
M/59/5’9”/213
175
185
185
205
205
225
165-165-185-185-185-190-195
185
195
205
215
225
225
135-155-165-185-195-205-failed 225
125, 125, 135, 135, 125, 125, 125
started to get some muscle pain on the squats at 135 so dropped it back down. probably just didn't warm up thoroughly enough
Since I’m a CrossFit Beginner+ and only started training cleans/FS not too long ago, I did my own scaled version:
F/170cm/68kg
2 hang power cleans
3 front squats
25/25/27.5/30/27.5/27.5/25kg
and 3x5 deadlifts 50kg (70% 1RM) afterwards.
I‘m 37y
It doesn’t seem like much, but I’m 9 weeks post brain surgery, this is the heaviest thing I’ve picked up since my first stroke in February! Thank you Jesus!
60/70/80/90/90/90
Failed 7th set on clean. first crossfit workout of 2025 though!
80/85/90/95/97,5 kg
Missed 2 completions lex due back ache
M/37/190
155-165-175-195-205-215-225-
230 lbs as rx'd
46/175lb/176cm
155-165-175-177-180-182-190 (fasted state, but felt stronger as I went but last one was still hard)
Dad(69)
35-35-38-38-41-41-43lbs no modifications!
135/135/155/155/165/165/165
Warming up
50-55-60 kgs focus on technic
70-80-80 kg
85kg failed on the second clean
45-55-65-75-85-95-105#
95-95-95-95-100-105-105 lbs
145-155-165-175-185-195 (errei)-195 RX
95-135-165-185-205-205-205#
to
198lbs
95lbs
115 lbs
115 lbs
115 lbs
125 lbs
145 lbs
95
105
115
125
135
145
155 lbs
2. 185
3. 205
4. 213
5. 215
6. 225
7. 230, but I failed!
7 sets with 3 min rest
1/2/3 Deadlift/hang pwr clean/front sqt
In lbs
185/195/205/
215 (failed second clean)
215/
225 (failed hang cleans, grip felt weak, did full cleans instead)/
215
Limited to 135 BB while traveling, so modified to 1 round every minute for 10 minutes. Very strict reps. DL was way too easy, but FS got a little tough near the end. Each round took about 20 seconds. Punderson SP near Cleveland OH.
all 7 at 125-lbs
-135; 155; 165; 165; 165; 175; 180
95-95-95-105-105-105-110
Still working on front rack flexibility.
185
190
195
200
205
210
215
205-210-215-220-225-230-235lbs.
*Wore a Belt.
Very well done!
56 yo M/ 5'9"/ 146 lbs
Monday's WOD (251006)
12:02
scaled to 95 lb power snatches
135, 185, 205, 215, 225, 215 (235), 215
Failed 235 on HPC
1 deadlift > 80kg
2 hang power cleans > 50kg
3 front squats > 50kg
10:17
Rx
135
185
225
245
245
245
245(f) hip flexors are done for the day
Dang, Sam, crushed it!
My son did it today and made it to 225lbs...way too close, not cool bro
155-160-165-170-175-180-185 lb
M/36/215#/73”
Rx
That’s dope!
155,155,165,170,175,185,185 pounds
Cleans felt heavy due to a arm injury
Love lifting, but haven’t in yearsssss (and all I have is the purple gym’s equipment)
My wrists Don’t love lifting however lol
205 x 3
225 x 4
60 KG - 70 KG - 80 KG - 85 KG - 85 KG - 85 KG - 90 KG
My DL & HPC weights are wildly disparate, but wanted to maintain the complex, so baby weights all day, also in deference to this intercostal/shoulder blade strain pain:
35#,45#,55#,65#,70#,65#,70#
Great job still getting after it, Favo!
love a lifting day
1. 88lbs
2. 110lbs
3. 121lbs
4. 127lbs
5. 132lbs
6. 132lbs
7. 138lbs
Nice! It shows! Also, belated welcome back from travel!
m50 95x95x115x115x125x125x135
Rx
175,195,205,215,225,230(215),230(215)
Failed 230 twice on the 2nd hang clean mostly due to regripping. Reduced to 215 and completed entire complex at lighter wt.
good programming
Well done!
2 min rest between sets
Great job!
Nice work!
first ı do deadlift
90*2
100*2
110*2
120*1 with belt my pr attempt but i failed then i tried again but this time ı changed my grip to mixed grip and ı hit the pr
Then I do other two exercises with 40 kg barbell
60, 70, 80, 90, 95, 100, 105 Kg
Outstanding, Luis!
Excellent!
An awkward workout for me. I can't HPC enough weight to make either the DL or FS efforts taxing. Plus, my lower back/upper hip muscles were again warning me to not be stupid. So...
Today's rep scheme w/ 95-105-115#, then
back squats 10-10-10-10-10
115-145-165-175-175#
62/5'8"/158
Ugh--way to listen to your body! Good work
Way to get the work in plus some, and listen to the body, Jim!
Always wise to heed the warnings & you still got solid work in there!
M/32/203
185x 185x 205 x 205 x 225 x 225 x 225
Excellent!
Sweet!
95-115-135-140-145-150-155#
1. 95#
2.115#
3.135#
4.140#
5.145#
6.150#
7.155#
Nicely done!
55M
135-145-155-165-170-175-180
Nice job!
7 sets, each for load:
1 deadlift
2 hang power cleans
3 front squats
Post loads to comments.
75-75-95-95-115-115-125
Great work, Charles!
Rx
95-105-115-125-135-145-145#
Wasn't going to go above 135# if I got it but decided to increase based on how I felt. Considered 155# for last set but decided to try and refine execution at 145# instead. Besides, ROM in my right elbow and wrist prevent achieving an actual front rack which impacts the load I can sustain in a FS or Clean.
Are you doing a clean, then switching your grip for the FS?
Kudos for putting in the work.
Good work per usual!
Thanks guys!
Jim, arthritis in the right elbow puts a hard stop on my ROM (both directions) along with reduced ROM in the right wrist from past injuries and surgery. I would get consistent no-reps by CF standards due to the physical inability to get into a front rack. I can go heavier in the FS if I take it from the rack with hands crossed over the bar in front of me. There's just too much pain in the elbow and wrist and concern of injury to them when I try to go heavy in a Clean or FS using my ugly front rack.
Those are strong lifts despite having to make accommodations! That makes them more impressive IMHO! Well done!
95
135
155
165
165
165
165
Great job!
Nice work!
5-4-3 squat snatches (75 lbs)
16:48
Dropped into a class while out of town for work
Excellent!
M52/5'11/225#
95-105-115-135-145-155-165 lbs
Nice work!
60-65-70-80-80-80-80 kg
Good job!
145
155
175
185
195
195
Great stuff!
Well done!
Fantastic!
135-155-185-195-200-205-205
Nice lifts Nick!
Fantastic job, my man!
Nice CN!
Look out 2026; Coastie's comin' in hot! Excellent job, CN!
165-185-205-215-220-225-230
HPC we’re limiting factor
Definitely.
Great work!
Awesome job!
Inspiring!!!!!
Inspiring!!!!!
That's serious weight there. Bravo!
Wow. Nice!
20, 40, 60, 80, 85, 90, 95kg
95/105/105/115/115/125/135
m/55/180
I did not approach this properly--
For what it's worth to others--go a bit heavier than you think--you can do it.
Good job, Mike!
Nice job, Mike!
Nice top end there, Mike.
Great increase; nice job!
At the Y. Warmed up with 95 across all lifts then started up.
135-155-165-175-185-195(failed on 2nd HPC)-195-200
dont think, just do it!
Sage advice…. Great job!
Great job, James!
🔥
Awesome work!
Lifted every 3:00
Way to start and stay heavy.
4 hang power clean
6 front squad
95 pounds/ 7 rounds / complex
M19/ 7 Rounds
75, 85, 85, 95, 95, 95, 95 lb
Way to scale & keep at it!
40-45-50-55-60-65-70 kg
Well done!
M34, 191 cm, 99 kg
50-60-70-75-80-80-80 kg
M44 / 96kg
60-70-80-65-70-75-75 kg
Great work!