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
Find a gym near you:
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Comments on 260403
164 Comments
6:45
Intermediate option which was too easy.
7:54
Box step overs/135#
11:58
Hang power clean @60kg
5/4/4/4/4/4/3/3
Box jumps over @75cm
30-inch
155lb
15:38
5 Hang Power Cleans 135#
5 Box Jump Overs 24”
16:38
Box step overs 20”
HPC 35kg
Today’s work:
8 Rounds for Time:
5 Box Jump Overs (24”)
5 Hang Power Cleans (97 lbs)
Time: 15:28Score:
@btwbmedia Score: 59
Every set unbroken.
Every rep with full extension on the box.
No shortcuts.
No rushed reps.
No sloppy movement.
Just control… from start to finish.
M/56 👨🏻🦳
Intermediate @60 kg
TT -> 11:40
5 box jump-overs
5 hang power cleans 65#
6:57
M/40/6’/174#
Barbell scaled to 185-lb.
10:56
Christus surrexit!
7:35
24"
115lb HPC
75# hang cleans
15” box step overs
8:45
Sub/scale:
5 db thrusters (25#s)
5 db hang power clean (25#s)
time: 3:53
75cm / 80kg
24" / 60kg
65 kg Box 24”
3’57”
11:06 RX
4:56 135/24
7:17 min
18inch box step overs
65lb bar
8:28
9:31 RX
M/48
6:12 (155#, 30” box)
8 Rounds
5BJ’s
5 HPC @ 85
Time 14:26
https://youtu.be/mOfrEG8gnb0?si=DqdSg3QoVqpAdAhT
이 워크아웃에 225lb 행파워클린을 보니
2012년 리복크로스핏 리저널에 대해 이야기 하지않을수 없네요.
첫번째 이벤트인 다이엔을 무사히 완료하고
2번째 이벤트인
For time:
2000m row
50 single-leg squats alternating
30 hang cleans 225lb
을 준비하고 있었어요.
제한시간은 17분
그안에 최소 행클린 10개이상을 해야 다음 이벤트를 할수 있었어요.
하지만 당시 클린 1알엠이 225lb였던 저에겐 로잉과 피스톨로 데미지받은 상태에서의 행클린은 무리였고 행파워가 아닌 하체 데미지가 더 쎈 행스쾃클린으로 하니 더욱더 악화되었고 결국 3개를 간신히 하고 탈락을 하며 경기장을 나와야 했습니다.
결국엔 이것이 계기가 되어 크로스핏 코치로 전향을 하고 기술과 체력 보강후 탈락한 이벤트를 무난히 수행하게되고 그 이후의 크로스핏 대회를 좋은 성적을 기록하게 되어 여기까지 오게 되었습니다.
5:11. Used 155lb barbell (intermediate weight) but 30” box. Pushed really well from the start: 0:31/0:36/0:39/0:39/0:41/0:41/0:43/0:38. Did right after the push press strength. In retrospect should have used slightly heavier barbell, may be even 185, to match the time domain a little better.
bar 60Kg
box 60cm
6:54
11:36
Coming out of long flu and testing
Intermediate in 12.50 min
135 lb HPC unbroken
24# box
M 55/210/6’
Intermediate scale on the barbell.
30” box.
M 55/210/6’
Intermediate scale.
8:28.
tiempos de ronda
R1 | 01:09 |
R2 | 01:45 | +36 s
R3 | 01:45 | 0 s
R4 | 01:50 | +5 s
R5 | 01:30 | -20 s
R6 | 01:45 | +15 s
R7 | 01:30 | -15 s
R8 | 01:46 | +16 s
Ø 01:37
Tiempo restante: 00:01 = 13:01
8 rounds for time of:
5 box jump-overs
5 hang power cleans
♂ 125-lb barbell and a 30-inch box
Intermediate + (HPC at 155lbs, box at 30”):
7:25
Intermediate
M/51/5'10"/210lbs
-Intermediate
-8:34
Completed the WOD in hour three of my session after heavy back squats and deloaded snatch and cleans.
5 box jump-overs
5 hang power cleans
♂ 185-lb* barbell and a 30-inch box
6'57"
Intermediate
30” box jump overs
(185# hang power cleans)
16:57
hang clean 70kg
5x 30” Box Jump over
5x hang clean 155#
5:26
4:57 intermediate option
5 box jump overs 30”
5 hang power cleans 115lb
Time 9.27m
5 box jump overs 30”
5 hang power cleans 115lb
Time 9.27m
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!
I think you hit it fine @ that pace & weight. Hope the wrist is 100% soon!
Great work, brother! I’m stopping at the top on this one for sure lol
Or maybe I’ll just stick to intermediate 😆
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