With an 18-minute running clock, complete:
21-15-9 reps of:
Thrusters
Lateral burpees over the bar
Sit-ups
♀ 65 lb ♂95 lb
In the remaining time, establish a max weight of the complex:
1 power clean + 1 hang squat clean
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Post time of the triplet and max load to comments.
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Scaling:
Reduce the weight on the thrusters. If you’re new to weightlifting, watch “The Power Clean” and “The Hang Squat Clean,” and start with an empty barbell on the barbell complex. Add weight only if you’re able to maintain proper mechanics.
Beginner Option:
With an 18-minute running clock, complete:
21-15-9
Thrusters
Lateral burpees over the bar
Sit-ups
♀ 35 lb ♂ 45 lb
In the remaining time, establish a max weight of the complex:
1 power clean + 1 hang squat clean
Comments on 230510
86 Comments
8:50 triplet
95kg complex
7:15 as Rxd
285# Barbell Complex
10:22
93kg
10:36 RX & 185# for the complex
M/41/5’9”/195#
13:39 - Rx’d
190 lbs. max
My time was actually 12:39.
My time was actually 12:39.
M/27/5'8"/175lb
CrossFit AFK
7:23 - Rx (Burpees were rough)
235lb (PR for both lifts and back to back so that's cool)
M/48/5'8/#215
#205 PC + HSC
As rx’d, 8:37 for metcon. 185 / 195 / 200 for complex.
This sucked, but I’m pleased with where I ended up. Unbroken on the 21 and the 9 thrusters; broke the middle thrusters 10-5. Not moving very fast on the burpees, but still redlining. Was able to recover a bit on the sit-ups.
I waited a good 4+ minutes before my first attempt on the complex. Back in the day, 225 would have been very doable, but I was glad to get 200 today. Maybe could have eked out 205, but both 195 and 200 were close.
50m/5'10"/185
In 13:22
21-15-9 reps of:
Thrusters, 65#
Lateral burpees over the bar
Sit-ups
In the remaining time, establish a max weight of the complex:
1 power clean + 1 hang squat clean - 65-85-95-115-125
IGNITE Workout
With an 18-minute running clock, complete:
21-15-9 reps of:
Thrusters
Lateral burpees over the bar
Sit-ups
♀ 65 lb ♂95 lb
In the remaining time, establish a max weight of the complex:
1 power clean + 1 hang squat clean
Score = ~16:05, then hit 135, 155, 175 in next minutes.
CFWU & 5:00 C2 row
#65 on bar
29:23 for all 3 rounds
M/61/192lbs
Scaled to 55# 11:07
rx
8:31
176lbs
RX, 12'07", 155#
Rx 65#-10:58
108# for the complex
1000m row for warmup
F/39/5'4"/144
Scaled thrusters to 25.5 kg
Time: 15:20
Complex: 45.5 kg
M 52/195/6’
Had 8:22 left on the clock when I finished the first part of the workout. Scaled thrusters to #75. Worked up to #185 on the second part.
9:12 RX then 275# on the complex
Rx
9:37
90 kg
Modified, untimed:
--
21-15-9 reps of:
DB Thrusters @ 2x 15,5 kg
Burpees
Sit-ups
--
Peace.
2023-05-11
Scaled. 30kg thrusters. Burpees instead of over bar. 9min wod. Built up to 75kg power clean and hang squat clean. 80kg failed at hang clean
M/37/6’/178#
9:57 Rx
220 lbs.
Deo gratias
10 minutes at RX weight. Feelin good!
10 min then 200# for the complex
M/53
I tried to do 2 WODs one by one <2308508> and <230810>.
It was cheeky.
Hardly finished first round.
On beginning the second round I've understood I'll fail the WOD, thus i skipped second and done third.
Then I went to the second but in a reversed way (had to restore the breath)
15 SU,
15 B and
that's all... time was over.
To finish 15 Trusters have needed 4 min extra.
Pff...fully exhoused.
9:30 then 185 for the power clean/ hang clean
15.45, glad that wasn't on camera.
21, 15, 9
35lb dB, lateral burpee over bar, cf sit ups.
Warm up
.50 at 6.5 treadmill
.25 walk
.25 at 8.0 treadmill
Finished wod in 12:30. 185lb complex. Power Cleaned 195 but couldn’t hang clean it.
6:49 rx
185# for clean complex
M/54/175/5'11"
Rxd in Nashville while on travel for work.
95-155-175-195(f)-195(f)
couldn’t hit the hang squat cleans at 195.
54 and new to this. 5 min warm up run and shoulder work.
21-15-9 65lbs
burpees killed me. Need to work on them. 6-6-6.
Sit ups 21-15-9
16 min.
max hanging squat clean 115
max clean 175
15 min walk cool down and stretching.
~8:30mins
Finished the time with 135# squat cleans. Didn’t count how many.
Rxd 205lb
Workout Varation 21-15-9 Reps of:
Sandbag Over The Shouder Cleans 68 lb
Lateral Burpees over the Sandbag
Situps
I completed the WOD in 18:07 minutes.
BB thrusters #45
Burpees
Ab crunches (injured back)
14:09
8:34, 225#
Scaled
BB thrusters
burpees not over bar
GHD sit ups
14 minutes
PC /HPC
135
145
155
165
F 175
Scaled to 75# for thrusters and unanchored butterfly sit-ups (no AbMat)
10:10
Stopped at 135# for the complex (wrist and elbow)
That triplet was brutal. Burpees were SLOW. Only broke once on the thrusters in set of 15. Dropped the weight to 95# and did several sets of 3 of the complex as part of cool down.
With an 18-minute running clock, complete:
21-15-9
Thrusters
Lateral burpees over the bar
Sit-ups
65 lb
2:39
Did not max. I have no idea how you people had enough gas left for that.
21-15-9
Thrusters 65lb
Lateral burpees over bar
Sit ups
14:41
Ran 1 mile for warm up. Skipped the complex.
8:31 for the triplet
185lb max for the complex
Well done!
Rx
Completed buy-in ~8:30
Best completed complex @235lbs
Son(15)
Women's Rx(65lbs)
Completed buy-in ~10-11min
Best completed complex @165lbs
Awesome job as usual!
Rx’d:
Triplet: 9:15
Complex: 195#
Couldn’t hit the HSC at 200#
Great work dude! Next time on the HSC!
Do you do 21 of each excercise then 15 and 9 or is 21 thrusters 15 burpees and 9 situps?
Thank you
Brandon - 21/15/9 of each exercise so
21 thruster/burpee/sit up
15 of each
9 of each
Thank you
13:04, then 145,156,165. Sold myself short on the lifts, actually felt strong after the ass kicking, should have started heavier. Did the two reps as a set, PC straight into the HSC. At home with one bar so subbed 40lb DB’s thruster.
9:50
64 kg (141 lbs )
Scaled 65# thruster. About 12 min to complete power clean and squat clean 115#
5.56 Rxd
80 Kg complex did one rep on the minute for the remaining time
Fast on the triplet!
That is blazing, well done!
Fun workout!
7:58, rx'd
245# on the complex.
Nice job!
Great job!
M/39/72”/170
as rx 9:57 and 108 kg complex
Good work!
SC to 65#...complex up to 175#
Could probably go up on thrusters next time. Finished 1st part @ 11:54, did 135/155/175, probably start heavier on first lift as well.
M/48/6'2"/185#
Modified to 35# DB'S for thrusters the rest as rx'd
9:28
Complex
135/145/155/165/170#
Scaled to 75# thrusters, no max weight PC or HSC
13:41
I was really feeling those long ROM movements.
60/5'8"/156
65lbs. 13:49
skipped heavy portion still sore from yesterday walked my dogs for cooldown.
9:48
175 lb
Took break then: 30 rounds of 1 squat clean jerk with 4 over the bar burpees @135 22:12 min.
Good work!
22 kg (48 lbs) DBs
Lateral burpees over the DB
09:57
PC+HSC 32 kg (70 lbs) DBs
https://youtu.be/Gf0Zw-PxO9w
Rx 6 min left
Triplet: 70-lb thrusters, bar-facing burpees, abmat/butterfly sit-ups, 9:31
Complex max: 145-lb (right at the bell!)
With an 18-minute running clock, complete:
21-15-9 reps of:
Thrusters
Lateral burpees over the bar
Sit-ups
♀ 65 lb
14:00
In the remaining time, establish a max weight of the complex:
1 power clean + 1 hang squat clean
95lbs
With an 18-minute running clock, complete:
21-15-9
Thrusters 45-lbs
Lateral burpees over the bar
Sit-ups
In the remaining time, establish a max weight of the complex:
1 power clean + 1 hang squat clean
125-lbs
IGNITE Workout
With an 18-minute running clock, complete:
21-15-9 reps of:
Thrusters(5:54)
Air Squats(2:30)
Sit-ups(2:30)
10:54 total to complete
♀ 65 lb ♂95 lb
In the remaining time, establish a max weight of the complex:
1 power clean + 1 hang squat clean
95-115-135
35yo
Male
5'7
190lbs
Sub: squats for burpees do to shoulder hurting.
Scaled to
18 min running clock
21/15/9
35# db thrusters
lat burpee stepping over rower
abmat sit ups
finished at 17:13---correction--finished triplet in 15:23--I can't do math when I'm that tired:)
got to 135# 1 pc+ 1 hsc
m/53/175
Met dry heave pukie after the 21/15/9
I honestly don't think I've ever been this out of breath while moving this slow.
Glad I got it done.
Time to go donate to FYR:)
Sometimes you own the bar, sometimes it owns you. You'll be back owning the bar on Friday!
Didn't quite get to pukie, but it was a rough one for me too. Nice push!
Beginner option at 10:30 w/35# bar
6:30
115kg
Dang!
Crushed it!
With an 18-minute running clock, complete:
21-15-9 reps of:
Thrusters
Lateral burpees over the bar
Sit-ups
♀ 65 lb ♂95 lb
In the remaining time, establish a max weight of the complex:
1 power clean + 1 hang squat clean
Rx 21-15-9 time in 11:58
in the remaining time loads was 40-55-60-65-67 kg
hard work very good 💪💪💪
Champions Club Scaling Notes
RANT
Nothing to rant about
WORKOUT THEMES
An honorary workout. Big range of motion, change of orientation, using fatigue to challenge our power output.
SHORT MEDIUM LONG
LIGHT
MEDIUM
x
HEAVY
COORDINATION SCALE
AMRAP in 20 minutes of:
10 hang cleans
10 burpees
10 thrusters
STRENGTH SCALE
Pick a max effort of either the power clean or hang clean
SPEED SCALE
Sprint the 21-15-9 part and call it a day
MY STUFF
Did 21-15-9 of burpees and sit-ups. 3:01. Really good dose for me, all out sprint and the speed on the sit-ups really toasted my abs.
GENERAL FEAR LEVEL: 7?
Agreed. Let’s do this.
Nice work dude!