Monday

210719

Workout of the Day

48

Hang squat clean 3-3-3-3-3-3-3 reps

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Compare to 180604.

Scaling:
The hang squat clean is a good opportunity to practice full hip and leg extension, and speed under the bar. Ideally, each set will be as heavy as possible for 3 reps, but newer athletes should start light and slowly add weight as they are comfortable.

Workout Tips

2
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Comments on WOD 210719

48 Comments

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Shawn Hakimi
October 18th, 2024 at 6:45 pm
Commented on: 210719
135-135-135-135-135-135-135 Rx'd
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Doug Brubacher
November 17th, 2023 at 1:13 am
Commented on: 210719
CFWUx2 10*45dl+1hcl*2 10*95dl+1hcl*2
95 117 128 128 135 135 145
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Jeremy Maillet
October 6th, 2022 at 3:56 pm
Commented on: 210719
225lbs across all sets 
*I completed a set every 3:00 for 21:00
(edited)
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Manchild Manchild
March 17th, 2022 at 5:59 pm
Commented on: 210719
E3MOM, dumbbells

80, 90, 100, 110, 120, 130, 130

(130's were really tough)
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Clint Michael
October 15th, 2021 at 2:50 am
Commented on: 210719
135, 155, 165, 175, 180, 180, 180
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Sebastian Wieczorek
September 1st, 2021 at 6:23 am
Commented on: 210719
August 28th, 2021

wu: bike, scales, row, planks
skill: extended upload sets with light weight

wod: 			hsqcl 7x3
	55 - 55 - 57,5 - 57,5 - 57,5 - 59 - 59

post: external shoulder rotation, low back accessory, stretch
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Leonardo Silva
August 31st, 2021 at 3:18 pm
Commented on: 210719
185
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Jeff Chalfant
August 8th, 2021 at 8:38 pm
Commented on: 210719
misread and did hang squat snatchx3:
125-125-130-130-135

then reread and did hang Squat cleanx3:
135-165-185-195-200

182lb/42/176cm
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Michael Arko
August 3rd, 2021 at 1:39 pm
Commented on: 210719
Did this today, Tuesday 8/3:
105-110-115-120-125-130 (all were solid) ... then ... 135 fail+success+fail (= fail) ... 132.5 success+success+fail (= fail)

Stopped when I fell backward at bottom of squat, ditched the bar ... and discovered my 1RM!!
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Mario Cruz
July 31st, 2021 at 1:27 am
Commented on: 210719
75/95/115/135/145/165/185 Lbs
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James Gentile
July 30th, 2021 at 1:46 am
Commented on: 210719
completed 7/28. catching up on WOD's!

135 - 155 - 160 - 165 - 170 - 170 - 185

Never gone all out on squat cleans, let alone hang squat cleans. felt really good to get 185!
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Ralph Keeley
July 27th, 2021 at 2:55 am
Commented on: 210719
M/35/6'/175#

155/175/185/195/205/185/185

Deo gratias
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Leonel Manzilla
July 27th, 2021 at 2:50 am
Commented on: 210719
I was very very wasted

3 reps 185, 7rounds 

Male 23y 82kg 175cm
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Jeffrey Howard
July 27th, 2021 at 1:57 am
Commented on: 210719
M/25/5'8"/155lb
CrossFit AFK

185lb-190lb-195lb-200lb-205lb-210lb-215lb
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Christian Simpson
July 26th, 2021 at 3:41 pm
Commented on: 210719
Took the week off, make-up...65#/95/115/135/145/155/160
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Courtney Guthrie
July 26th, 2021 at 2:12 am
Commented on: 210719
65-65-65-75-80-90-100PR
Getting under the bar was really easy but standing it up was very challenging. Front squat holding me back for sure. 

F/24/5’5/140
CrossFit AFK


last time:
”60-65-70-75-80-95PR - 100 fail (2 reps) (lost my grip on the third and it slipped otherwise that sucker was totally mine)”
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Coastie Nick
July 24th, 2021 at 9:36 pm
Commented on: 210719
135-145-155-165-175-185(f- only 2 reps)-185

180604: 135-145–155-165-170-175-180(f- only 1 rep).
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Dan Morris
July 24th, 2021 at 1:38 am
Commented on: 210719
135-145-155-165-175-185-195

42 / 6’0 / 190
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Albert Kombe
July 23rd, 2021 at 12:16 am
Commented on: 210719
95-135-135-155-175-175-185lbs
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Kevin Flowers
July 22nd, 2021 at 10:40 pm
Commented on: 210719
m/56/6’1”/180

Hang squat cleans 3-3-3-3-3-3-3

185-190-195-200-205-210-215*

*all drop singles
**did this right after 210722
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kevin robinson
July 22nd, 2021 at 8:08 pm
Commented on: 210719
Male, 49 y/o , rx 

125,135,145,150,155,160 (PR), 165(PR)
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Kyungtaek Kang
July 22nd, 2021 at 3:46 am
Commented on: 210719
☆CFHIM 255-lbs
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Richard Ramirez
July 21st, 2021 at 11:54 pm
Commented on: 210719
Started with 95 lbs & ended @ 130 lbs.  Concentrated on racking bar above chest & getting that keyster to the ground in one movement.  Enjoyed this one. ✌️
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Troy Bruun
July 21st, 2021 at 10:15 pm
Commented on: 210719
Completed on 7/19

HSQTCL
125-135-145-155-165-175-185
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Alexander Glueckler
July 21st, 2021 at 5:43 pm
Commented on: 210719
M/37/5'8"/195#
Performed Rx
Cautious of Shoulder, so focused on form over weight
40kg/42.5kg/45kg/50kg/52.5kg/55kg
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Morgan Greene
July 21st, 2021 at 3:29 pm
Commented on: 210719
Scaled to 5 rds and didn’t get aggressive with weight due to right elbow rehab: 135-155-175-180-185
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Vandana Merani
July 20th, 2021 at 11:21 pm
Commented on: 210719
45,55,55,65,65,75,75 lbs

Sets with 75 lbs were a bit of a challenge, good one to push myself.

Ran 0.3 miles after this workout
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Adam Dembowski
July 20th, 2021 at 1:21 pm
Commented on: 210719
40kg x 3 / 50kg x 3 / 55kg x 3 / 60kg x 3
65kg x 3 / 70kg x 3 / 75kg x 3 / 80kg x 3
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Sam Meixell
July 20th, 2021 at 12:03 pm
Commented on: 210719
95-105-115-125-135-145-155
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Steve Day
July 20th, 2021 at 12:14 am
Commented on: 210719
115, 125, 135, 145, 155, 165, 175lbs
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Scotty McCartney
July 19th, 2021 at 9:48 pm
Commented on: 210719
M/49/195#/5’10”

145–>205. 20# PR (vs 2-3 yrs ago last tested). Happy with that.
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Joe Conradi
July 19th, 2021 at 8:54 pm
Commented on: 210719
2x70#DBs
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YooSik Kim
July 19th, 2021 at 8:52 pm
Commented on: 210719
LinDBa
10-9-8-7-6-5-4-3-2-1 reps for time of:
DB’s Deadlift
DB’s Shoulder to over head
DB’s Hang squat clean
-13:36Dumbbell 22.5kg

리저널 때 맷프레져는 내가 이 덤벨로 하는 느낌으로 리저널 린다를 한 느낌인가? 
17분안에 끝내서 만족!!!
(edited)
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Antonio Alves
July 19th, 2021 at 8:40 pm
Commented on: 210719
Limited to 2x 12,5 kg dumbbells, so modified this one to: 
--
DB hang squat cleans:  3-6-9-12-15-18-21 reps
Around 2 minutes rest between sets.
--
Light weights, but deep squats. 
Did this one during lunch time. Not usual, but felt ok.
5 km easy run in the evening

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YooSik Kim
July 19th, 2021 at 8:30 pm
Commented on: 210719
#RIPChesterBennington
As many reps as possible in 
music play ‘Numb’
7 strict pull-ups
7 strict ring-dips
20 one arm overhead DB squats 50lb
당신의 목소리가 그립습니다.
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Jim Rix
July 19th, 2021 at 8:17 pm
Commented on: 210719
115-120-125-130-135#, all touch and go’s. 
I probably had 140 or 145 in me, but my head wasn’t in the game today. 
Suspects, I’ll be offline for about a week to move to Colorado. See you (virtually) soon!
(edited)
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Mike Andridge
July 20th, 2021 at 4:50 am
Good luck w/ the move.
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Charlie Pokorny
July 19th, 2021 at 7:46 pm
Commented on: 210719
165 - 175 - 185 - 195 - 205 - 215 - 225 (1+fail) 
dropping the bar, taking a few breaths, and then resetting the hang for the 2nd and 3rd reps 
m/53/5'11"/200#
(edited)
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Nicole Deaver
July 19th, 2021 at 7:18 pm
Commented on: 210719
65/75/80/85/90/95/100
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Mikel Mencia
July 19th, 2021 at 6:54 pm
Commented on: 210719
5xe4m
3 hang squat clean @90kg
5 chin ups

I just did 5 sets because I hurt my wrist a bit, hope it's nothing =) 

Second week doing crossfit.com programming. 
I'm enjoying a lot so far!
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Vandana Merani
July 20th, 2021 at 10:26 pm
Where are you getting the warmup and mobility programming from?
I just started this as well, but it’s a drag to find the right mobility to support the movements of the day.
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Az Native
July 19th, 2021 at 5:22 pm
Commented on: 210719
135,145,155,155,135. Scaled down to 5 rounds, still coming back from covid and camping. PR 13 years ago was 175, did 165 in 2018. Felt pretty good.
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Stacey Thompkins
July 19th, 2021 at 3:28 pm
Commented on: 210719
M/46/6'2"/180#

105/115/125/135/145/155/165#
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Charles Meyers
July 19th, 2021 at 12:22 pm
Commented on: 210719
Hang squat clean 3-3-3-3-3-3-3 reps
45-65-85-115-135-152-5-190.5
(edited)
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QiHui Xing
July 19th, 2021 at 10:41 am
Commented on: 210719
：40-60-70-80-90-100-105KG.
https://youtu.be/zyWzfOL69mk
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Charles Meyers
July 19th, 2021 at 12:26 pm
👍🏻
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Chin-Sheng Chou
July 19th, 2021 at 5:17 am
Commented on: 210719
135/155/175/185/195/205/215
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Chris Sinagoga
July 19th, 2021 at 12:08 am
Commented on: 210719
Champions Club Scaling Notes

RANT
Candlestick rolls seem like a good thing to practice before cleans and snatches because it can eliminate the fear of falling backwards.

WORKOUT THEMES
Jumping with a heavy weight, emphasis on landing. High output followed by rest. Stamina a factor in weight lifted.

MAIN DECISION
Do I want grip to be a limiting factor or will I allow setting the bar down between reps briefly.

TECHNIQUE SCALE
Same format, more reps per set. 10+

CONSISTENCY SCALE
As is, no regrip. If the grip is a factor add reps before adding weight.

INTENSITY SCALE
Do a short sprint, burpee thing before each set to make the lighter weight feel heavier.

INJURY SCALE
Upper-body - AMRAP in 12 minutes of: 10 box jumps, 20 squats
Lower-body - 3 rounds, max reps of: push-ups, pull-ups, sit-ups in 2 minutes. Rest as needed between sets.

MY STUFF
Did a test run of the team workout we did earlier today.

GENERAL FEAR LEVEL: 4
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