8 rounds for time of:
5 box jump-overs
5 hang power cleans
♀ 155-lb barbell and a 24-inch box
♂ 225-lb barbell and a 30-inch box
Post time to comments.
Stimulus and Strategy:
Today, we have taller box jumps paired with heavy hang power cleans. Expect this to be a very high-power output workout that will challenge you more with each round. Choose a weight and height that allows you to maintain unbroken sets through the first several rounds. Be prepared to take a quick break after each set of box jumps to ensure you’re ready for that heavy barbell. Set that hook grip and get full hip extension on each rep.
Intermediate option:
8 rounds for time of:
5 box jump-overs
5 hang power cleans
♀ 105-lb barbell and a 20-inch box
♂ 155-lb barbell and a 24-inch box
Beginner option:
8 rounds for time of:
5 box step-overs
5 hang power cleans
♀ 35-lb barbell and a 16-inch box
♂ 45-lb barbell and a 20-inch box
Resources:
Box Jump-Over Variations
The Hang Power Clean
The Box Step-Over
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Comments on 260403
109 Comments
22:02
5 box step overs 24
5 Hang Power Cleans @50kg
Time - 16:36
20:14
30” box jumps
hang power cleans 155#
8 Rounds
5 Box Jumps Overs 24”
5 Hang Power Cleans: 85#
M52/5'11/220#
8RFT
5 Box Jump Overs: 20"
5 Hang Power Cleans: 135#
8:50
I was going to do 12" step overs & 95#. Then I warmed up and had to go a bit harder.
It's been awhile. I opened hips on each box jump (up &) over. It could have been faster.
Still seems pretty fast. Nice work!
155 hpc
27” box
Intermediate
13:17
155lb hpc
8.56
11:57
85 pounds, 12 inch box
Intermediate
24”
155lb
5 box step overs - 20"
5 HPC - 55lbs
6:01
24in box
155lb bar
24”
135#
30” box
155# hpc
9:27
Glad it wasn’t 9 rounds!
56 yo M/ 5'9"/ 146 lbs
9:00
scaled to 24 inch box and 115 lbs
Rx 8:55
Fun one!
Great job!
Well done!
6:49 this was fun
Fast!
10 rounds
• 5 box step-overs 24"
• 5 hang power cleans 65#
rounds :46-1:01
185 lb barbell
30” box
Beginner ++
Did 20” Box Jumps instead of Step overs
Did 95# HPC instead of 45#
9:23
6:55 intermediate loading and height
Dad: 9:02 with 16” box step overs and 45lb hang cleans.
176cm/46/179lbs
Got up to 200 for 3 in the build up hang power cleans. Cycled reps without releasing hook grip all rounds in the WOD. So much easier that way.
That was a legit workout!
Wow!
Played it very cautious today for the knees and back
115 for HPC and 24" box
Either 6:36 or 7:35
Thought I may have lost count and did another round, so I may have done 9 instead of 8. UB for all HPC and step down for the BJOs. Despite being very cautious in my scaling I still may have incurred injury. I may have strained my right anterior delt doing the HPCs which makes no sense to me since I was pretty well warmed up and have done that movement thousands of times by now. Oh well, just gotta role with it.
Pretty impressive pace there, Linc. Hope the morning brings a non strained shoulder.
Great speed! Hope the pain is just a tweak & not an injury!🤞
9:48
Great job Sam! Figured you had RX in you!
105 hpc
110lbs (50kg)
24 inch
13:53
Rxd?!? Nice bro!
9:45
less than Rx*,
8 rounds for time of:
5 box jump-overs
5 hang power cleans
♂ 185-lb* barbell and a 30-inch box
14:11
30" box
135lb
6:32
225 lbs 20 inch box
12:22
Scaled 155lb
8:55
30in box jump over
185# hang power clean
10:50
m/30
105lbs bar, 27" box, 7:28
Great job!
M/53/78kg/175cm
Intermediate option: 16:36min.
8 rounds for time of:
5 box jump-overs
5 hang power cleans
♂ 155-lb barbell and a 24-inch box
(70kg)
Wrist killer WOD
Can't do heavy (for me) cleans as wrist continues to heal, so...
5 RFT
10 box jump overs, 24"
10 HPCs, 95#
9:25
That was fun, even if I didn't get the intended stimulus.
63/5'8"/162
Note: box jump ups and step downs on the other side. No Coastie Nick-ing that movement.
Well done, Jim!
10 Minutes
8 Rounds of...
5x 75cm Box Jump Over
5x 60kg Power Clean Hang
8:52 with 24” and 95 pounds.
Just a move day.
8 rounds/5 reps of each modified: 20in BSO
70# HPC
6:28
Was really sore, so was gonna go straight beginner, but fueled up with some original red swedish fish (Don't tell RFK, Jr.) & in retrospect could maybe have gone heavier.
Next time.
That's really moving, regardless of weight. Good job, BG.
Awesome job, Favo! Don't worry, we won't tell.
Intermediate 11:13 Rx
Scaled to
8 rnds
5 pwr clns @ 115#
24" step ups w. full ext.
9:44
m/56/180
My son's powerlifting season at school ended a couple of weeks ago--
so he's been putting me through some workouts--lots of fun lifting with him
Yes, my 17 yr old is stronger than me-by a decent amount-and I couldn't be happier
Now to get his conditioning component with me and some CF wods:)
Great job & that's awesome about your son working out with you! 💪
Nice work today....hope that means the knee's doing ok. Getting to workout w/ your kid...priceless. Look forward to your postings of both of your efforts!
Great stuff, Mike! Hope the knee is feeling much better!
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56M
9:37
30” and 115#
Nice job!
8 Rounds 155 & 24
9:04
Quick!
#145 clean
20 in box jump
40-50-60-70-80Kg
WOD @60Kg 9:00
Beginner option:
8 rounds for time of:
5 box step-overs
5 hang power cleans
85-lb barbell and a 20-inch box
8:37
M/46
12:30, 30 in box, scaled @155
-10 cals assault bike
-10 box step-ups (24”)
-10 hang power cleans (bar)
*coming off of a back issue; so went easy on weight
16:31, 16kg, 18in
5 /31” box jump over
5 / 135 pounds hang power clean
5-18” box jump on and overs
5- 65# bar hang cleans
:57 average per round
5 hang cleans, 5 box jump
2 rds 135#, 24” box
2 rds 95#. 24” box
4 rds 95#. 18” box
On day 3 of a fast, low energy
I'll bet you were low energy! Props for doing that much work.
at the Y. Scaled weight as 225 lbs is a 1RM, not 40 reps timed loading.
31” box (I brought my tape measure, always was curious what these pegged platforms measured too)
155lbs HPC
6:53. All unbroken. Short commute between stations used to catch breath.
Little Rx+ with the box height & fast!
Dang, that's moving, bro!
14’40” 30inch box and 70kg clean
30 inch
176lbs
24 inches box - step over
45lbs for cleans
105lb/20 inch box/11:56