DEAL EXTENDED ON LEVEL 1 AND LEVEL 2 COURSES

Monday

241223

Workout of the Day

7 sets for load of:
1 deadlift
1 hang power clean
1 power clean

Post loads to comments.

Stimulus and Strategy:
Today’s workout is a heavy day. Heavy is relative to each athlete. The three movements in the complex are meant to be completed unbroken and in a touch-and-go fashion. Increase the weight across each set as long as technique and safety are maintained. Rest as needed between sets.

Scaling:
Reduce the loading of the barbell to maintain the safety and integrity of the lifts.

Use dumbbells to decrease the complexity of the movements.

In case of injury or limitation, perform the complex with a single dumbbell. The movements can also be broken down into bodyweight counterparts: hip extensions for deadlifts, ring rows or pull-ups for the hang power cleans, and a box jump for the power clean.

Intermediate option:
Same as Rx’d.

Beginner option:
7 sets for load of:
2 deadlifts
2 hang power cleans
2 power cleans

Coaching cues:
Actively pull the barbell into your body throughout this complex. Allowing space between you and the barbell will result in inefficient movement and, often, a missed lift.

Resources:
The Deadlift
The Hang Power Clean
The Power Clean

Find a gym near you:
View the CrossFit map

Comments on 241223

54 Comments

Comment thread URL copied!
Mitch Greene
December 24th, 2024 at 10:15 pm
Commented on: 241223

post warmup, 7 rounds at #145 each, RX

Comment URL copied!
Manchild Manchild
December 24th, 2024 at 8:53 pm
Commented on: 241223

E3MOM, barbell


85, 95, 105, 115, 120, 125, 130

Comment URL copied!
Lynette Vrba
December 24th, 2024 at 6:08 pm
Commented on: 241223

7 sets for load of:

1 deadlift

1 hang power clean

1 power clean


1-75

2-85

3-95

4- 105

5- 105

6- 105

7- 105

Comment URL copied!
Coastie Nick
December 24th, 2024 at 5:35 pm
Commented on: 241223

135-155-165-175-185-185-185

Comment URL copied!
Troy Bruun
December 24th, 2024 at 4:27 pm
Commented on: 241223

125-135-145-155-165-175-185

Comment URL copied!
Brian Louchis
December 24th, 2024 at 2:56 pm
Commented on: 241223

190

Comment URL copied!
Tom Cuff
December 24th, 2024 at 11:21 am
Commented on: 241223

95-115-115-115-115-115-125


Comment URL copied!
Gabriel Fugate
December 24th, 2024 at 6:16 am
Commented on: 241223

115

125

135

145

155

165

175


Haven’t done any heavy cleans for a while. Was surprised at how well my body performed on these.

Comment URL copied!
Annie Bridegroom
December 24th, 2024 at 4:39 am
Commented on: 241223

60-80-85-90-95-100-105

Not fantastic, but happy with it!

F/40/4’9”/105

Comment URL copied!
Gustavo White
December 24th, 2024 at 4:23 am
Commented on: 241223

My second Training on Monday afternoon, December 23.

7 sets for a load of:

1 Deadlift

1 Hang Power Clean

1 Power Clean

I lifted 824 lb | 102, 107, 112, 117, 122, 127, and 137 lb, setting my Personal Record on this WOD shown in this Video.

https://youtube.com/shorts/SHBh3FFo43M

Comment URL copied!
Jonathan Elmore
December 23rd, 2024 at 10:58 pm
Commented on: 241223

Maxed on Deadlifts 135-355-135 12+sets

Then did 5 set of WOD up to 155

Followed by 5+ hours yard work with mask and #50 vest

Comment URL copied!
Lincoln Kerger
December 23rd, 2024 at 11:30 pm

Smashing in the work there, great job!

Comment URL copied!
Quinn McCutchen
December 23rd, 2024 at 10:36 pm
Commented on: 241223

55 yo M/ 5'9"/ 151 lbs


115 - 125 - 135 - 140 - 145 - 150 - 155 (failed on the power clean)


touch and go only

Comment URL copied!
Ken Corbin
December 23rd, 2024 at 8:28 pm
Commented on: 241223

M/35/205#/6’1”

Rx kg/#

  1. 85/187
  2. 90/198
  3. 95/209
  4. 100/220
  5. 105/231
  6. 110/242
  7. 115/253
Comment URL copied!
Brayden Wong
December 23rd, 2024 at 8:24 pm
Commented on: 241223

95-95-95-105-105-115-115


Beginner movements for me, will increase in weight once I’ve mastered the technique

Comment URL copied!
Tassio De Souza
December 23rd, 2024 at 7:26 pm
Commented on: 241223

65-70-75-80-82-85-87 kg

Comment URL copied!
Abby F
December 23rd, 2024 at 7:22 pm
Commented on: 241223

Used 2 40 lbs dumbbells for the movements. Limited gym. Then did 3 sets of 8 of hip extensions with a 45 lbs plate, pull ups, TRX rows and calf raises with 20 lb kettlebell.

Comment URL copied!
Chris Jordan
December 23rd, 2024 at 7:08 pm
Commented on: 241223

185-195-205-215-225-235-245#

Comment URL copied!
Lincoln Kerger
December 23rd, 2024 at 9:21 pm

Strong, great work!

Comment URL copied!
Ricardo Pereira
December 23rd, 2024 at 6:54 pm
Commented on: 241223

7 sets for load beginner

40-50-50-56-56 (2-1-0)-50-50

Comment URL copied!
Lori Bailey
December 23rd, 2024 at 6:52 pm
Commented on: 241223

46F barbell 105lbs


Warm up.

Then tap no drop:

7 rounds 105lbs


So deceiving… looks easy because the light deadlift weight but those hang and power cleans was tough!

Comment URL copied!
Michael Arko
December 23rd, 2024 at 6:42 pm
Commented on: 241223

120-125-130-135-135-135-135

Failed 2x 135 before going back to the video; then succeeded 4 in a row. Maybe could have tried 140 but this weight seemed like plenty.

Comment URL copied!
Cristian Parkes
December 23rd, 2024 at 6:37 pm
Commented on: 241223

90-135-135-135-154-154-154

Comment URL copied!
Lori Rymer
December 23rd, 2024 at 5:55 pm
Commented on: 241223

60, 65, 70, 75, 85, 95, 105

Comment URL copied!
Sam K
December 23rd, 2024 at 4:32 pm
Commented on: 241223

At the hotel gym with 2xDBs, 1 rep of the combination

75,85,85,90,95,100,100lbs

Comment URL copied!
Chance Billups
December 23rd, 2024 at 5:09 pm

thats awesome

Comment URL copied!
Jim Rix
December 23rd, 2024 at 4:13 pm
Commented on: 241223

Warmup, then 115-120-125#

Switched to alternating sets of HPC/PCx3

115-120-120#

Then knocked it off in frustration. Weird to not be strong enough to tax the body, if that makes sense.

Comment URL copied!
Lincoln Kerger
December 23rd, 2024 at 9:23 pm

Solid effort! Makes sense to me Jim.

Comment URL copied!
Rob Barton
December 23rd, 2024 at 3:52 pm
Commented on: 241223

Sorry, dumb question. Should I take the deadlift back to the ground before doing the hang power clean? Or do I just deadlift up (only) then go right into the hang PC?

Comment URL copied!
Lincoln Kerger
December 23rd, 2024 at 4:12 pm

Go right into the HPC followed by a touch and go PC.

Comment URL copied!
John Clarke
December 23rd, 2024 at 3:29 pm
Commented on: 241223

95-115-125-135-145-145-145

Comment URL copied!
Lincoln Kerger
December 23rd, 2024 at 3:27 pm
Commented on: 241223

Rx 95-105-115-125-135-145-155(f)#

Then DLx5 185-205-225-245 with HS hold practice after each set.


Failex on the HPC at 155. Felt like doing more DL work after with a little extra added. Nice triplet.

Comment URL copied!
Favo K
December 23rd, 2024 at 8:56 pm

All that plus HS hold practice, nice!

Comment URL copied!
Sapphire Starr
December 23rd, 2024 at 2:48 pm
Commented on: 241223

Dumbells

40-50-60-60-60-70-60

Comment URL copied!
Charles Meyers
December 23rd, 2024 at 2:47 pm
Commented on: 241223

7 sets for load of:

1 deadlift

1 hang power clean

1 power clean

75-95-105-115-125-145-155

Comment URL copied!
Lincoln Kerger
December 23rd, 2024 at 4:11 pm

Nice done!

Comment URL copied!
Favo K
December 23rd, 2024 at 8:55 pm

Awesome, Charles! Those are solid lifts.

Comment URL copied!
Favo K
December 23rd, 2024 at 2:34 pm
Commented on: 241223

Rx: 45/50/55/60/65/75/80

Then deficit (3 in) DLs* @ 130 (max plates)

*Finally trying out from @Jim Rix past post about these. Been a minute. Good one.

Comment URL copied!
Lincoln Kerger
December 23rd, 2024 at 4:09 pm

Good work!

Comment URL copied!
James Gentile
December 23rd, 2024 at 2:20 pm
Commented on: 241223

Rxd at the Y after 241221.


135-155-175-185-195-195-205(f)-205


sneaky little complex.

Comment URL copied!
Lincoln Kerger
December 23rd, 2024 at 4:10 pm

Great job!

Comment URL copied!
Chance Billups
December 23rd, 2024 at 1:52 pm
Commented on: 241223

Up to 265

Comment URL copied!
Lincoln Kerger
December 23rd, 2024 at 4:10 pm

Awesome!

Comment URL copied!
McKale Bladen
December 23rd, 2024 at 1:25 pm
Commented on: 241223

85, 95, 105, 115, 125, 135, 140 lbs

Comment URL copied!
YooSik Kim
December 23rd, 2024 at 1:08 pm
Commented on: 241223

135-155-175-185-205-225-245 lb

Comment URL copied!
Lincoln Kerger
December 23rd, 2024 at 4:10 pm

Very well done!

Comment URL copied!
Travis Bockenstedt
December 23rd, 2024 at 12:48 pm
Commented on: 241223

M-Rx-95/105/115/125/135/145/155

Comment URL copied!
Stacy Fales
December 23rd, 2024 at 11:31 am
Commented on: 241223

75/80/85/90/95/95/95#

W/50-54

Comment URL copied!
Marco Rossi
December 23rd, 2024 at 10:15 am
Commented on: 241223

M-43/178/77kg:

Rx:

70; 74; 76; 80; 82; 82; 82kg

Comment URL copied!
Tomi Rautsiala
December 23rd, 2024 at 9:46 am
Commented on: 241223

RXD


95kg

Comment URL copied!
Vito Zolota
December 23rd, 2024 at 7:14 am
Commented on: 241223

M/50-54 🎅🏻

Intermediate

110; 121; 132; 143; 154; 159; 165.

Comment URL copied!
Luis Oliveira
December 23rd, 2024 at 6:22 am
Commented on: 241223

90 Kg

Comment URL copied!
Amedeo Alessio Cerea
December 23rd, 2024 at 5:56 am
Commented on: 241223

50-55-60-65-70-75-80

Comment URL copied!
Steven Thunander
December 23rd, 2024 at 3:25 am
Commented on: 241223

Globo wod: if yuu are using iron plates work up to a heavy single that you can bring down under control, or work up to a weight and do the same weight for all 7. Dumbbell sub as is, if you max the available dumbbells do AMRAP sets.

Comment URL copied!