Complete 1 complex every 3 minutes for a total of 7 sets for max load:
1 power clean
1 hang squat clean
1 shoulder-to-overhead
-Add load as technique allows.
Scaling:
Today’s workout is a lifting complex. Once you perform the power clean, the barbell should not return to the ground until you complete the shoulder-to-overhead or if you fail a rep. The goal is to build up to your heaviest weight in the complex. After completing the complex, you should have around 2:30 of rest. Take this rest time to recover and prepare for the next lift. During this time, you can also add weight, subtract weight, or keep it the same.
All athletes should not let their intensity overshadow the importance of lifting with proper technique. If your technique is good, then add load. If you feel yourself getting sloppy, reduce the loading or try to improve your technique at the same load.
Intermediate option:
Same as Rx’d.
Beginner option:
Complete 1 complex every 3 minutes for a total of 7 sets:
1 power clean
1 hang power clean
1 front squat
1 shoulder-to-overhead
-Add load as technique allows.
Coaching cues:
Do you catch yourself jumping forward during your cleans? It could be due to an early arm pull. Think about shrugging the bar up to your shoulders and only bending your elbow at the very last moment to pull your body under the bar.
Resources:
The Power Clean
The Hang Squat Clean
The Hang Power Clean
The Front Squat
The Push Press
The Push Jerk
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Comments on 240816
75 Comments
M/55 👨🏻🦳
in kg
47,5; 50; 55; 60; 65; 70; 75
135 155 175 185 205 205 205
185/195/205/215/225/235/*240 Miss
115 135 155 175 185 195 205
dumbbells
70, 80, 90, 100, 100, 110, 110
M/52/87
125-145-145-155-160x-155-156
95-115-135-155-185-205-225lbs.
M/38/6’/175#
125/155/175/190/205/195/195
Deo gratias
F/ 56/130
All in lbs Rx'd
75.5
85.5
100.5
115.5
118
120.5
120.5
135, 145, 155, 165, 175, 185, 195 (failed 2x, failed 185 as well)
135-155-185-225-245-250 lb.
85, 95, 100, 105, 110, 115, 120 #
105-105-115-125-135-145-155
Complete 1 complex every 3 minutes for a total of 7 sets for max load:
1 power clean
1 hang squat clean
1 shoulder-to-overhead
1-65
2-75
3-85
4-90
5-95
6-95
7-90- didn’t complete the shoulder the overhead.
135-155-165x5
225 lbs
115-135-155-165-175-180-185 (lbs)
Dealing w several weeks back strain, so took it easy.
m/49
Rx 95,105,115,125,135,145,155#
95,115,115,135,155,155. Getting back at it!
power cleans (all singles) x135#/155#/175#/195#/225#(F)/205#/205#/205#
db push press 55# 7x8
M-43/178/77kg:
kg: 54,60,64,70,74,76,76
185-190-195-195-195-195-195
First time do It Whit 195lb bar, i brake my RM
¡Buen trabajo!
M 32yoa 194cm 98kg
225lbs-225-235-235-235-235-235
75 85 95 105 115 125 130
135,145,150,155,160,160,160. 160 is all I have, but barely got the first one so not bad.
185-195-205-215-225-235-250
45/176cm/175lbs
145-160-175-185-195-200 (lockout was questionable) 195lbs. As rx’d.
135-155-175-185-195-205-205#
squat clean was the limiting factor. But felt decent for me. Still working on my front rack shoulder mobility.
Hey guys I’m curious about your approach to .com programming since its regularity (Monday/tue/wed ON, TH OFF, fri/sat ON). Do you do the actual WOD or you take a step back about a week before to know what’s coming up and plan accordingly?
I think it depends on your schedule & time constraints, of course, (& sometimes technology but for the most part, I do them as they post. Not knowing ahead, for me, is part of the point, just like in life, i.e., never quite being sure what's coming down the pike & adapting accordingly, sometimes on the fly & improvising equipment, etc. The beauty of CrossFit is you can find a way to participate that works best for you & change it up as your skills/needs/goals evolve. No matter how or when, doing it consistently is key!
Thanks Favo. I like that & I might try that!
135/145/155/160/165/165/165
RX
Oly-lifting is not my strong suit, so, slow & steady with focus on form:
45/45/55/60/65/70/75 (split jerks for S2O)
Pleased with how it all felt & looked today, compared to February when I re-started, but still work to do here!
Well done! Keep up the good work!
M/51/225#/5'11
65-95-115-135-155-175-185(f)
*My mind quit at 185. Only did power clean.
Good work! Sometimes the mind takes over!
Looks like limit today is 125~130:
1 - 120lbs
2 - 125lbs
3 - 130lbs - lockout was shakey
4a - x130lbs - jerk fail
4b - x125lbs - jerk fail
5 - 125lbs
6&7 - 120lbs
Solid cleans, lousy S2Os.
Good focus on form!
35yom 210
Rx'd
135, 185, 205, 215, 225, 230, 235
Strong, very well done!
Nice! Impressive progression there!
Did a beginner'ish version
7 rounds of 3 cycles of 1/1/1 (i.e. 3 triplets without putting bar down) at 65# for all, roughly 2-3 minutes between rounds. Focused only on technique work.
Felt really beat up this morning, so much so that I opted for this instead of our Friday Bulletproof workout (ultimate frisbee today) - almost didn't even continue after the warmup. Had to follow my own advice I give others and listen to the body.
I'm a big proponent of listening to one's body; wise choice. Ain't no shame in stayin' in the game to lift another day! And never a bad idea to hone good form. Now, that ultimate frisbee sounds fun though! :-)
*Couldn’t get 105 over my head, so dropped 5 to get it done.
Good job; that's a big jump to 105; you'll get it!
M/49/6'2"/185#
Used DxKB's for the complex
62/64.5/67/69.5/71/71/73.5#
Cleans are tough with KBs; well done!
Rx’d.65-70-80-95-105-107.5-107.5
1 power clean
1 hang squat clean
1 shoulder-to-overhead
Nice work today!
70kg x 3
75kg x 2
165 lbs
175 lbs
180 lbs
185 lbs
205 lbs
215 lbs
225 lbs fail on shoulder to overhead
Great job!
Awesome!
Nice work man
Awesome!
Impressive! Great job!
70kg x 7
Limited by hang squat clean transition. Need to work on that. Worked up to Power Clean + push press 90kg before work set.
That transition is tricky; agree. Nice effort!
Steady increments; good work!
95-115-125-125-135-145-150
Nice work!
Rd 1: 95#
Rd 2: 115#
Rd 3: 125#
Rd 4: 135# (hang squat clean had to try twice)
Rd 5: 135# (clean attempt)
Rd 6: 140#
Rd 7: 145# (hang squat clean had to redo thrice - 2nd time was just a hang clean without squat)
Way to stick with it & good increases!
Rx
50
55
60
65
70
75
80 fail
80 made
Nice job!
Awesome going back to get it @ 80!
Great job!
Globo wod: if you have access to bumper plates and a barbell you're all set. If you are using iron plates today build to a load that you can control on the way down, consider doing all sets at the same weight or small jumps. Dumbbells sub a dumbbell variation of the complex. If you max the available dumbbells do AMRAP sets.