15-12-9-6-3 reps for time of:
Power cleans
Bar-facing burpees
♀ 95 lb. ♂ 135 lb.
Post time to comments.
Compare to 110902.
Scaling:
This is a fast burner. Choose a weight on the power clean that allows you to hold on for unbroken sets. Newer athletes should focus on proper mechanics. Push hard on the burpees.
Intermediate Option:
15-12-9-6-3 reps for time of:
Power cleans
Bar-facing burpees
♀ 75 lb. ♂ 115 lb.
Beginner Option:
15-12-9-6-3 reps for time of:
Power cleans
Bar-facing burpees
♀ 35 lb. ♂ 45 lb.
Comments on 211108
64 Comments
CFWUx2 10*45*2 10*95+1cl*2 10*135+1cl*2
27:45
6:09 Rx
7:32 RX
M/39/5’9”/195#
06:41
#115
January 18th, 2022; morning
wu: slihps, pvc
skill: clean drills, focus on speed
wod: 15-12-9-6-3
pcl 50 kg
bar facing burps
7:41
post: ski, back and oh accessory, stretch, bike
9.24 @ 95#
JonNYC
Rx
7:14 🤢🤮
4:21 with regular burpees and 60lb KB swings instead of power cleans
M/2826’1”/200lbs
8:12
M/42/5’9”/205
Scaled to 95#
5:03
PR’d over 2011 (10:35). Halved it.
As RX, male 23y 175cm 84kg
7:28
135lb
As RXd:
11:35
42 / 6’0 / 190
8:18 s
65#
F/25/5’5/140
CrossFit AFK
M/38/72.5"/166#
Intermediate - 8:12
M/35/6'/175#
6:48 Rx
(power cleans 15/9+3/7+2/6/3)
Deo gratias
m/52/76"/267#
Beginner option
15-12-9-6-3
Power clean @ 45#
Bar-facing burpees
T = 6:52
M/26/5'8"/155lb
CrossFit AFK
6:55 - Rx (Went hard on cleans, and practiced burpees over the bar, legs hit the wall during this one.)
F/51/5'6"/145
75#
11:39
rx : 6’39
https://youtu.be/RFYytl5NzLI
6:58… scaled power cleans down to 95#
Completed 11/9 as rxd.
7:47
Smoker!
2 mile run before.
Beginner, 14:25.54
modified / scaled:
--
15-12-9-6-3 reps for time of:
DB Power cleans (2x 15kg DB)
Regular burpees
SCORE: 10' 21''
--
harder than it looked 😫
5 km easy run in the early morning
~ | 115 lbs - 15 - 12 - 9 - 6 - 3 | ~
went to touch & go with the final 2 rds. Nice couplet to strengthen the combo of cardio & strength. Thx!
Rx’d: 7:39
15 12 9 6 3
power clean #95
bar facing burpees
12:04
Scaled cleans to 50lb dumbbells
Can't do burpees, so did dumbbell jump overs and pushups for each round
13:40
6:55
15-12-9-6-3
power cleans (95)
bar facing burpees
7:51
115 lbs
7:45 min - 35 kg
Rx 6:05
M/44/80kg
9:38 at men’s RX weight
Dublin, you were AWESOME!
16:16 - scaled to 95# PC & burpees jumping over med ball
intermediate scale at 115lbs
9:27 oowwwww
RX 9:35
Rx
6:39
Glad there were at least cleans to rest from burpees 🥵
M/30s/225lbs
11:01 RX
8:46
7:30 Rx
M/50/5'9"/160
7:21 @95#
6:22
115# hang power cleans
burpees over the bar
went out too hot in the round of 15. This one hurt. Bad
7:29 Rx'd
m/53/5'11"/193#
scaled to:
2x70#DBs
7:08
8:42 RX. Slow I know
7:24 Rx
135#/reg burpees...14:27
12:27 95lbs reg. Burpees
95lbs
8:09
11:11 at 105#. Great wake up WOD! If only my hands would stop shaking.
59/5’8”/155
115-lbs, lateral burpees over the bar
6:03
15-12-9-6-3 reps in 8:01 of:
Power cleans, 65#
Bar-facing burpees
*Recovering from shoulder issues
scaled to 115#, the rest as Rx.
7:10
15-12-9-6-3 reps for time of:
Power cleans 125 lbs
Bar-facing burpees
11:59
58 yo m 5’5” 150lbs
15-12-9-6-3 reps for time of:
Power cleans
Bar-facing burpees
85lbs
9:45
scaled to
95#/reg burpees
13:12
m/51/175
Terrible. no energy this AM
Power clean 40 KG
Bar-facing burpees
Done in 11:20.
Women’s Rx 7:11
M/47/6'2"/175#
Scaled to 115# the rest as rx'd
6:57
RX:6'46''.
https://youtu.be/ucEizTmBhMg
Champions Club Scaling Notes
RANT
Nothing to rant about
WORKOUT THEMES
Medium weight and short duration. Jumping with weight, changing orientation with more ROM than usual (also an easier way to judge a rep).
MAIN DECISION
Burpees... do I do them as a conditioning piece or with a different purpose in mind?
TECHNIQUE SCALE
21-18-15-12-9-6-3 reps for quality of:
Power clean (probably hang)
Burpee (keep feet together, vertical(ish) shins on landing, use a box for hands if needed
CONSISTENCY SCALE
Mush everything together into one big round.
INTENSITY SCALE
If the timing is not good enough for cleans but you want to preserve the lifting, sub a heavy(ish) deadlift. If not then sub a run or row or something.
INJURY SCALE
Upper-Body - 5 rounds of: Run 200 meters, 15 dumbbell snatch
Lower-body - 2 rounds of: 50 hip extensions (clean), 50 sit-ups (changing orientation)
MY STUFF
5:38. I'm dumb and thought it stopped at 9. Also did regular burpees.
GENERAL FEAR LEVEL: 8
At least an 8!
Squat cleans would make this a 9 or 10.
7 is baseline. Lying on the floor, breathing hard immediately after.
8 is on the floor but can't get comfortable. Squirming and trying to reposition but nothing makes it better.
9 is where nausea comes in. Headache, dizzy, still on the floor but more of a "Seriously I might die" kind of thing.
10 is going to "that place"
Globo scale: As Rxed. If space is an issue do burpees to a target or burpees jump to a bumper or iron plate alongside the platform. Dumbbells sub 35/50lbs dumbbells, and burpees facing over the dumbbells.
Busy gym: go with the dumbbells sub if space is an issue.
Bodyweight sub: either jumps to a platform at least 20/24" high, kipping pullups, or broad jumps for the cleans. Regular burpees.