As many rounds and reps as possible in 14 minutes of:
7 hang power cleans
7 front squats
♀ 145 lb
♂ 205 lb
Post total rounds and reps to comments.
Scaling:
Moving this moderately heavy barbell is going to get way more metabolic than you want it to. Use a load that allows you to complete the hang power cleans in 1-3 sets and the front squats in 1-2 sets throughout the entire workout. Breaks are expected, however, the goal is to keep marching forward and maintain at least 1 round every 2 minutes.
Intermediate option:
As many rounds and reps as possible in 14 minutes of:
7 hang power cleans
7 front squats
♀ 105 lb
♂ 155 lb
Beginner option:
As many rounds and reps as possible in 14 minutes of:
7 hang power cleans
7 front squats
♀ 55 lb
♂ 75 lb
Resources:
The Hang Power Clean
The Front Squat
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Comments on 240531
90 Comments
4 +7
vs
4 +6 last time 😂
both @ 82.5kg
5-31-2024
6 rounds at 75#
35# dbs
7 1/2 rounds + 1 front squat
Scaled
14:00 AMRAP
7 Hang Power Clean (155#)
7 Front Squat (155#)
Score: 7 Rds + 11 reps
Scaled to 50# db
14 rounds
Intermediate scale (155 lb), 6 rounds + 2 HPC.
Did HPCs mostly 4-2-1 and 3-3-1 with the 1 leading into a set of unbroken front squats. Hard to say which was worse. I had feared the squats more, but the cleans were no joke. Did bounce cleans pretty much the whole way. Round 6 just did singles b/c I thought it might keep me moving better. After dying for 5 minutes and then peeling myself off the floor, I went ahead and finished the 7th round, with an extra front squat, so I could get to 50.
51m/5'10"/185
Sorry this should have been 6 + 2 FS. Mind not so good post-WOD
7 Rounds @ 55#
8 rounds + 4 cleans
*scaled down to 115lbs FS
34/F/165
scaled down to 95#, prob should have stuck with 105. ended up getting 10 rounds with about a minute left of just trying to catch my breath. I'll be feeling these 70 reps later tonight i'm sure ':)
5+3 intermediate. Real rough on the old collarbone today, i know my form overall is pretty good (fast high elbows, catching on the way down, etc) but still im stuck in a pattern of bruising on my left collarbone nub. I welcome any feedback especially from someone who used to have this problem and has solved it.
Beginner 55lbs
17 rounds
ub each round, maintaining the pace like a emom. Some minutes I did two rounds at once, finish the wood little bit dizzy.
Intermediate
6+ 11
Good day,
5 rounds 50kg/110lb
regards
M/38/6’/172#
7+2 round intermediate
Deo gratias
14’ AMRAP
7 hang cleans
7 front squats
30kg
11 sets + 4 cleans
5 rounds and 3 hpc with 145lb. Once the workout started I knew the weight was too much so my new goal was to go unbroken for the front squats.
As many rounds and reps as possible in 14 minutes of:
7 hang power cleans
7 front squats
50kg barbell
7 rounds + 3 hang power cleans
95# 8 rounds
spicy!
6 Rounds at 105#
15 rounds- 60lbs sandbag
M 53/195/6’
Just realized that I screwed up the amount of reps for each exercise. I only did 4 instead of the required 7.
10rds @400kg 13:20
40*
7 rounds at 135#
M 53/195/6’
Scaled weight to #135.
15+1.
37 / M / 5'9" / 140lbs
35lb dumbbells
6 rounds + 1
4
Intermediate
5 + 2 hang power cleans
Intermediate.
m/39/241
M/40/215
155# rd 1
135# rd 2-6
One of those workouts that seemed simple enough but got spicy very quickly
Scaled to 185lbs= 5 Rounds+5 HPC
M/47/6’4”/225#
135# HPC and FS
4 rounds and change
Probably should have gone lighter. Form was not great on FS.
75 lbs
9 rds + 7 hang power cleans
AMRAP in 14 minutes
7 hpc @ 110lbs
7 front squat @ 105lbs
5 rds + 7hpc
Between 2-3 minutes per rd, so I know as I get stronger I need to be around 2 minutes per rd. Great wod!
5'35"
10 rounds for time of:
4 deadlifts(snatch grip)
3 hang power snatches
2 overhead squat
♂ 50 kg
7+2
(1st rd@155lbs)(135lbs all the rest)
that one was rough for me
Did the same, dropped to 135 after the first set. Ended up with 6 rounds. Good job!
age 41
7 rounds +1
As many rounds and reps as possible in 14 minutes of:
7 hang power cleans
7 front squats
75 lb
10 rounds
135 hpc
70lb goblet squat
8 rounds
Intermediate (155lbs): 7 rds + 2 HPC
That’s dope dude, great work!
Great work
Scaled to 95#
9 rds
HPC unbroken, broke once on FS for all but 2 rds. Scaled weight to something my elbows and left wrist would sustain. Still a spicy WOD!
Hell yeah! Good work, bro-ski
M/54/60"/165
5+6 HPC
135#
Good job
135lbs x 3 sets
weak judge me.
7 rounds at 115 lbs
m/42/167 lbs
4 Rounds
Absolute mess. Started at 205, dropped to 185, tweaked my knee then stopped. My son was having a lot of wrist pain and opted for Tuesday's WOD. Still haven't recovered from Murph with all this pulling and leg work this week. 🫥
That’s a rough go dude. I’m still feeling Maxton, own pain issues forced a lower weight.
50kg
7 rounds + 3 HPC
This got really grippy. Ouch.
Intermediate Option
6 rounds + 3 reps
M-49/178/77kg
Intermediate
4 round + 7 HangPowerClean
50kg
Did practice work on both movements up to 165
Wasn’t feeling it today…
Beginner
4 rounds 75 lbs
7 HPC
7 FS
14 minutes. One more round to make it an even 5 in 20 minutes.
5/31/2024 - M / 5’7 / 21 / 195
Compound Movements
Daily WOD
AMRAP - 14 minutes of:
- 7 hang power cleans
- 7 front squats
Rounds Completed - 9
Good work!
6+7+1 at 115. Pretty sore from this week so kept it a little light, glad I did. Lynchburg CG.
CrossFit posts
M- 53/ 5'7 / 210
Intermediate athlete
scaled to 135#
rnd 1-1:13, rnd 2- 2:13, rnd 3- 2:34, rnd 4- 2:36, rnd 5- 2:10, rnd 6- 2:21, plus 5
Intermediate option
4 round + 5 HangPowerCleans
Intermediate with iron plates at the Y. Completed 5 minutes after 240529 which during the workout I thought was a terrible idea.
5 rounds even.
Good work! Hell yeah, I’ve had the same regret trying to pull a double WOD 😆
Well done with that double WOD!
Pre-WOD: 2 mi run (outside)
8 rounds + 7 HPC
65#
♀ 55-59
M/35/6’2”/207#
7 rounds Rx’d
Beast!
Awesome!
The Stache was here! And the only person to go Rx... not today Spence..... not today. I'm coming for you 250521 repeat
Nursing informed so it felt good to move the bar at all
As many rounds and reps as possible in 14 minutes of:
7 hang power cleans
7 front squats
75- lbs
9- rds plus 10 reps
M 41 69” 220#
Intermediate 6 rounds
intermediate
8 rounds 3 reps
Nice work!
Good job
Great work!
Metabolic overload
My heart ❤️ was popping 😍
out of my chest
Omg 😲 😱
6 rounds @115lbs
Did the HPC & FS unbroken
165lb 4r+3
47kg barbell
8 rounds
4 (+6)
82.5kg
intense. Loved it
@35kg-40kg
5+7
@50Kg
5+1
Globo wod: For this one pick a weight at around 65-75% of your one rep max for the clean. Dumbbells sub RXed 55/80lbs, intermediate 45/60lbs, scaled 25/35lbs dumbbells for the movements.