7 sets for load of the complex:
4 hang squat cleans
2 push presses
Post heaviest load lifted to comments.
Scaling:
We are going heavy in today’s workout. Remember, heavy is relative to each athlete’s capacity. This complex is meant to be performed unbroken — once the barbell is picked up, it does not return to the ground until the complex is complete or you fail the set. Remember, a failed set still counts as an attempt. Athletes should continue to add load across as many sets as possible as long as technique remains solid.
Intermediate option:
Same as Rx’d
Beginner option:
Same as Rx’d
Resources:
The Hang Clean
The Push Press
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Featured photo:
Taken by Amy Wong during Open Workout 24.1 at CrossFit Gerland in Lyon, France.
Comments on 240305
122 Comments
125-135-145-155-165-175
75-85-95-105-115-125-135
135, 140, 140, 145, 150, 155, 165
dumbbells, 20 minute time cap
110#
M/33/5'7"/216lbs
E3.5MOM
135-140-145-150-155-160-165(X)
HangSquatClean(4)+PushPress(2)
X=Failed 1st Clean
Based this off of my 3RM HangClean of 165lbs and my 3RM PushPress of 155lbs from last week. Fatigued and ran out of complex stamina on last one. PushPress were true.
InBody done today.
33%Fat
All weights in Kg:
Rx: 40/50/60/60/60/60/60
M/51/185
75-95-115-135-140-145-150(3)
35.5-40.5-45.5-50.5-50.5-
55.5kg50.5 kg heaviest
Did only 6 sets as games next event is coming so don't want to fatigue
50-55-57,5-60-62,5-65-70 kg
(110-121-127-132-138-143-154 lbs)
180-185-190-195-200-205-210lbs
M/38/6’/175#
95/125/145/165/180/195/205f*
*Failed second push press
Deo gratias
4 Hang Squat Clean
2 Push Press
Heaviest load 80 kg
37 / M / 5'9" / 140lbs
Dumbbells
40-45-45-50F-50-50F-45
Grip was the limiting factor.
37/97kg/183cm
Loads: 42-52-62-74-84-86-×
Awesome Complex!!!!
JV: 75, 95, 115, 115, 115, 115, 115 (lbs)
On my Second Training on Wednesday, March 6 in the afternoon I did the WOD CrossFit.com 240115
7 sets for load of the complex:
4 Hanf Squat Cleans
2 Push Presses
I lifted 57 lb, 67 lb, 77 lb, 87 lb, 97 lb, 107 lb, 117 and 127 lb setting my Personal Record on this Complex.
https://youtu.be/zo1r3dZi9X4
50-55-60-65-70-70-70 kg
95x2 - 115x 2 - 135x2 - 150
Rx
final lift 150lbs
95-115-135-155-175-190-205#
85-90-95-100-100-105-105 lbs
50, then 60 across 6 sets.
2min R
143.3 could have done more but in miscalculation with loading did a weight twice and wasted a set
M/50-54 👨🏻🦳
40-50-60-70-
75-70-70-60-65weights in kg
F38 5’5” 145#
135-165-185-205-210-215x-215
45-65-75-80-85-90-95
m62 - 5'11" - 180#
115#
Surprised myself at getting this.
Garage WOD with 10#, 25# plates, so:
65-65-65-65-95-95-115
3/4 squats requested by knees; request granted
95-115-125–135-140-145-150
M/32/5'11"/167
Did this along with yesterday's WOD. Didn't give it the focus I needed to pull it off. I could've hit 165.
95-115-125-135-145-155-173 failed - accidentally dipped into a push jerk on first push press rep automatically to catch the weight.
135x2
165x3
185
205
Son(16)
95
115
135
145
155
165
185👀
young fellas catching up
As Rx’d
95-115-135-155-185 (X)
Although I could lift 185, it tweaked my bad shoulder so I stopped while I was ahead… sigh
95-105-115-125-135-145-155
GWU: 2x 1min SU’s/15 Hip Ext/5 Pike Push-up/50’ Bear Crawl/5 Pike Push-up
2x :30 Banded Front Rack
SPWU: Push Press x5
Dip&Hold/Dip&Drive(slow)/Dip&Drive(fast)/
Push Press
HSQTCLx5
DL/DL Shrug/MCL/FSQT/HSqtCL
Cool Down: Foam Roll Back&Lats
7 sets for load of the complex:
4 hang squat cleans
2 push presses
Finally near zero wrist pain and mobility issues in the front rack!!! Best it’s been since starting CF over a year ago!
65, 75, 85, 95, 100, 105, 115
Copied Mr Derek Easons programming
135-155-165-175-185-195-205lbs
Extra work:
30 Bar Muscle ups for time
1:54
M/34/175
2023 Quarterfinalist
Very well done!
40kg-50kg-60kg-70kg-75kg-77,5kg-80kg 4 S cleans (fail push Press)
M/40/88kg/6’
60kg for all 7 rounds
M/55/210
7 sets for load of the complex:
4 hang squat cleans 95-115-135-140-145x3
2 push presses 95-115-135-140-145x2
Hang squat clean + push press 150x1, 155x1
135-155-155-165-175(Fail)-165(Fail)-155
This was my first CrossFit workout. Happy to be a part of your community
Good work and welcome, it's your community now too!
M/54 yo/5'9"/153 lbs
75-80-85-90-95-100-105 lbs
Rx’d: (lbs). 95-115-135-155-165-170-175
Hit that upper limit right at set 7 haha
Nice work my man!
60 - 65 - 70 - 75 - 80 - 85 - 90 kg
Well done!
7 sets for load of the complex:
4 hang squat cleans
2 push presses
45-55-65-75-85-90-100
Rx
65/85/95/105/115/125/135
probably should’ve started with 85 and tried 145 on the last set
m/42/170lbs
95#, 95, 115, 115, 135, 135, 135
55-65-75-85-90-95-100
45-65-75-85-95-105-115#
:30 - 1:00 between sets
Elbows feeling rough limited weight but I planned to go at least a little heavier - severely pressed for time early this morning forced short rests and cutting it short. Technique felt real good on the HSC, so I will take that as a positive.
Good effort! I imagine the short rests certainly had an impact, but better to get the work in than put it off due to time constraints. Especially if it felt good throughout.
scaled to a bunch of dumbbell work including 7 sets of this complex with 50lb dumbbells
might try a few on the barbell tonight
40/40/50/50/55/60/65kg
150
135-145-150-155-160-165-170
Rehab scale: 75-85-90-95*-95-85-80
*only did 1 PP
Elbow tendonitis started with last week's burpee+pull-ups. Sucks.
77
77
77
97
97
97
97
75 Kg
115,135,145,155(F),155 nailed it,155 barely,145
95-100-105-110-115-120-125
If I had started at 105, I MAYBE could have gotten to 135. The PP was limiting for me due to shoulders. It was also tough to regrip after 4th HSC for a decent PP grip position. BUT, here we are.
135-155-165-175-185-195-205lbs.
*After lifting hit;
5 rounds for time of:
1000m Bike Erg
100 Double-unders
16:35
Awesome stuff Derek!
95/115/125/135/140/145
Worked up to 40 lb DB's (No BB)
Yesterday’s 7 min AMRAP
7 24” box jumps/step downs
7 pull-ups
7 rounds + 7 box jumps
211123: same scale, same score
Today’s workout
85-90-95-100-105-110-115-95#
61/5’8”/153
Nice job Jim!
Hell yeah Jim!
M/49/6'2"/185#
As part of my ongoing PT for (R) forearm/elbow issue goal set was the Secret Sevice Snatch Test.
10:00 AMRAP of kettlebell snatches with a 53# kettlebell switching hands and/or putting the bell down as needed. 200 reps is a passing score and I think 277 is the record. I got 200 in 9:56 my hand integrity fell apart about 130 reps in. I had to start switching every 5-6 reps, and chalk up more often. That ate up some time. With more practice, and if I can keep my hand integrity I feel another 15-20 reps is achievable. Happy with today's results, but not satisfied!
Great work Stacey!
45
65
75
85
95
100
105
75-95-115-135-145-155-155
Incline bench work in between
Good work!
30, 35, 40, 42.5, 45, 45, 45 kg
Extra work, and at high weights. Nice!
Well done!
95-135-165-185-205-225-235x as Rxd
45 years old.
You’re a beast!
That’s moving some mass.
Fantastic!
Way to stick with it!
2-3 minutes rest
Then this turned into me trying to set a new PR on my clean and jerk. I did by the way 165. I got side tracked 😂
Then I did a last set back down to 115
But productive work was done. That’s what counts!
UP to 75kg
RXd at the Y. Iron plates!
135-145-155-165-175-180-185
no fails, pretty pumped to hit 185 as that was the goal from the start but realized that might be tough around 175 lbs.
Nice work James!
Hope you were making a lotta noise with those iron plates! Nice job.
Nice work James!
Awesome, sir!
rx
65/75/95/115/115/115/115
m/54/175
Good job, Mike.
7 sets for load of the complex:
4 hang squat cleans
2 push presses
66lb-88lb-110lb-114lb-119lb-123lb-127lb
In kg:
40-50-60-65-70-75-80(fail)
115-135-155-175-195-205x-175
Who wishes there was a 👍🏻 button?
for a community-based sport, the interaction here remains very limited..
There should be better integration with the app too. It is really lacking
Love it!!!
I 👍🏼 the idea!
30-40-45-50-55-60-65 F(4sq clean)
1 to 2 minutes ? Or more 2-3 minutes ?
I’d say 2-3 as it’s supposed to be a heavy day
I’d say 2-3 as it’s supposed to be a heavy day
Long enough that the rest isn't interfering with the goal of the workout (going heavy with proper mechanics)