10 sets of the complex:
1 power clean
1 hang power clean
1 split jerk
Scaling:
Experienced athletes can go as heavy as possible for this complex. Newer athletes can use this workout as an opportunity to drill the movements.
10 sets of the complex:
1 power clean
1 hang power clean
1 split jerk
Scaling:
Experienced athletes can go as heavy as possible for this complex. Newer athletes can use this workout as an opportunity to drill the movements.
Comments on 230728
70 Comments
175-185-195-205-215-225-235-235-235-235
61-60-73-76-80-83-85-85-86-87 kg
125-135-145-155-165-175-185-175-165-165
135, 155, 165, 185, 190, 190, 190, 190, 195, 200
10 sets of the complex:
8.20 mins 30 kg
1 power clean
1 hang power clean
1 split jerk
135
145
155
165
175
185
195
205, failed jerk
205, failed jerk
205, success but only 1st clean
185
185
Fun complex. Still need to work on my aggressiveness with the jerk. My footwork was poor on efforts above 175, but this is due to not committing to get low enough in the catch.
50m/5'10"/185
75,105,135,145,155,165,175,185,195(X),185(X)
PowerClean+ HangClean+Jerk
Just used a 3:00 shot clock for 10 Rds. Relaxed heavy lift day. Hit 185 but missed 195 and 185 after. I remember a workout not too long ago maxing PowerClean+HangClean under fatigue. I set myself up to max on round 8 and just play with my cash in the bag after that. Hit the 195 PowerClean and am stoked on that. Probably could've hit 195 jerk, just couldn't get the hang clean and didn't think to try a max jerk after failing rounds 9 or 10. Oh well. Fun heavy day that didn't wreck me.
M/33/5'7"/216lbs
240115
135-145-165-175-185-195(x)
2HangSquatClean+ PushJerk
Did this one as a complex similar 230728 (that I did on my birthday?). Included a jerk since I haven't done a heavy jerk in a while and don't see one programmed this week.
Wanted to just do PowerCleans, but I did a heavy session of front squats before. Good call doing front squats instead of back squats. Squat cleans were the heaviest I've ever done, since I usually default to PowerCleans. Jerks felt good. Good Lift.
20.5-25.5-30.5-35.5-40.5-45.5-50.5-
55.5-55.5-60.5kg135-145-155-165-175-175-180-180-185-190
Worked up to 185lbs
in kg
60/65/70/75/75/77/77/77/80/80/80
135-135-155-175-185-205-225-235 hanPC×-205
145-145-145-145-145-145-155-155-145-145 lbs
M53/173/80kg
worked up to 205....tried 225 and 215 but they werent working today. I finished with good reps and that was a win.
145-155-165-175-190-205-215-225-
235-225All cleans were clean except the first power clean at 205 when I hit my throat with the bar, (Or was it hitting the bar with my throat?)I then lost focus and push jerked it. At 235 I aborted during the second clean: wasn’t feeling it, I think the belt I put on for this set messed with my setup too much. Jerks at 225 were pressed out. My technique was weak today but my bod felt strong.
Age44/180/176cm
M/37/6’/178#
205/215/225/220/215/210/205/200/200/200
Push jerks
Deo gratias
195-lb CFHIM
36 / M / 5'9" / 140lbs
Dumbbells
30-35-40-45-45-45-45-45-45-45
Modified:
--
single-arm DB strict press @ 15,5 kg: 5x (5L + 5R)
DB front squat @ 2x 15,5 kg - full ROM, pause at bottom of the squat : 5-5-5-5-5
--
Peace.
10 sets of the complex:
1 power clean
1 hang power clean
1 split jerk
1-75
2-85
3-90
4-95
5–95
6-100
7-105
8-105
Failed 110 hang clean and jerk
9- 105 (power clean + power clean + jerk)
10- 105
Beginner
25 kg max
135(2)-155(2)-165(2)-175(2)-180(2)
GWU: 2x 1min SUs/10 Medball Lunge Twist/10 Backward Medball Throws/5 Turkish GU/:45 Front Rack Banded
SPWU: PVC PCL/HPCL/SJ Prog
^ Wod Weight
https://www.crossfit.com/230728
https://www.youtube.com/shorts/5DGlpwLo36M
My Training on Friday july 28 in the afternoon
WOD CrossFit.com 230728
Complex 1 x [1 Power Clean + 1 Hang Power Clean + 1 Split Jerk]
10 Rounds for Max Weight
I completed 1275 lbs | 117, 117, 122, 122, 127, 127, 132, 132, 137, 142 lbs.
In this Video showing my last attempt of 142 lb setting my Personal Record.
155 x3
165 x3
185 x2
205
225
235
Great work!
95, 105, 115, 125, 135, 135, 135, 135, 145, 150
M/39/72”/168
all in kg 60, 70, 70, 80, 80, 85, 85, 90, 95, 102 (f), 102 (f)
2x135/2x140/145/150/155/160/165/170
Rx 225 × 10
Awesome job!
95-100-105-110-115-120-125-135-140-145
Beginner: 65,95, 8@115. 1k run 5:16
RXd.
155-175-195x3-185x5
195 the split jerks were not the best form. Only one was ideal. Lowered to 185 and completed each complex with good form.
Rx
135
185
195
205
215
225 x 5
Son(15)
75,95,105,115,125,135,145,155,165,175
Har(16)
75,95,105,115,125,135
Nice work as always Sam and son!
Nice work as always Sam and son!
You two keep raising the bar!
Beasts
115-135-155-165-175(failed on jerk)-175-180-185-185-190(failed on jerk)
2-minute rests until after first fail, then switched to 3-minute rests.
Good work my man!
7/28/23
M/54/222 10 sets of the complex:
Set
1 power clean
1 hang power clean
1 split jerk
Aimed for: Power Clean + Hang Squat Clean + Push Jerk but technique could use a lot of work. In the two f cases the hang cleans were the limiting factor. Did one hang clean that I was able to catch extremely low, almost A2G that is one step forward in terms of technique!
110-135-145-155-165-175f-165-170-175f-170-170
Did a single clean&(push) jerk @175 afterwards.
Nice work adding the extra complexity of hang squat cleans vs hang power cleans.
Nice work adding the extra complexity of hang squat cleans vs hang power cleans.
Power Clean: 115/125/135/145/152.5/165/175/177.5/172.5/172.5
Hang Clean: 115/125/125/125/125/127.5/132.5/135/140/145
Split Jerk: 115/125/125/125/125/135/145/155/155/160
7 sets 120 lb
3 sets 143 lb
Dropped into JSA CF in NJ
4x10 Back Squats: 135-155-175-185
4 rounds: 500m row, 2 min rest: 1:45, 1:44.6, 1:46.1, 1:50.4
Highly recommended if you ever find yourself down the shore.
I did it with an unloaded 20 kg bar as a technical thing / warmup for the 230727 WOD. Didn’t time it.
120-lbs
Grip was the limiting factor today.
I had already done my morning workout, focused on pull-ups and GH sit-ups, with a 20 minute row at the end. But saw this workout and thought it looked like fun. So I did a few sets of this complex and worked up to 145#. Split jerk form needs a lot of work. Hang cleans are tough.
2x35 Kg (77 lbs) DBs
115/115/125/125/135/135/135/135/140/140
m/53/175
Pretty happy with split jerk form/getting under the bar....
95/115/135/145/155/155/160/165/170/165
95-105-115-125-135-125-115-115-115-115
M/31/205/5’10
115-135-145-155-165-170-135-135-135-135
That WOD was fun! Built myself up to a heavy complex and hit it, but quickly found out on my next attempt that I’d exhausted the muscles needed to hit the hang clean. Was able to get 175 on the power-clean after 170, but could not for the life of me get it for the hang clean. Tried a couple times and probably shot myself in the foot. Had to drop considerable weight to finally find a weight I could do the whole complex with. Darn hang cleans killed me!!! Once I knew I could hit 135 alright I did the final 4 sets with minimal rest between sets… maybe 5-10 seconds at most. Fun stuff though! After yesterdays workout this was a nice little treat.
Nice work! Had the same experience at 150#! The power clean went up easy, but the hang clean just wasn't there. I'm fairly strong but very new to CrossFit and the Olympic lifts, so form breakdowns are still something I'm just dealing with regularly. But it's fun to be here!
I concur! The hang clean was indeed the bottleneck, especially because it was the second rep.
M/48/6'2"/180#
95/115/125/135/145/150/155/160/165/170#
Sets were between 105-185lbs
Been trying to get together 1/week with my son, nephew and likely son-in-law as we train for a tough mudder. Been trying to do some hero workouts as well as others. Started Memorial Day with Mannion. Have also done Loredo, Artie and others. Kelly is on tap for later today.
KB Complex
10 sets (L, R)
-KB Clean
-KB Press
-KB Front Squat
20kg KB
Did our Friday Bulletproof workout first
Team/Buddy Workout
.5 mile run buy-in
Buddy pairs complete
100yds Walking Lunges
100yds Burpees (1 Burp, 1 step, repeat)
100yds Squats (1 squat, 1 step, repeat)
100yds Broad Jump
800m buddy carry (2 of 6 team members must be carried at all times)
.5 mile run buy-out
20 pull-ups
Did 5-6 sets of today's complex at 95# for practice afterwards.
The Bulletproof wod sounds awesome! I’m a little jealous…
I kinda wish I would have counted the number of lunges, burpees, squats and broad jumps I did, but this was a fun race - even the buddy carry.
10 sets of the complex:
1 power clean
1 hang power clean
1 split jerk
1)60 kg
2)65 kg
3)67 kg
4)67
5)67
6)67
7)67
8)67
9)67
10)67
deadlift 8x2 150kg
Globo wod: If you have bumpers and a barbell you're all set. If you are using iron plates today use a weight that you can bring down under control, consider working up to a heavy load and do sets across. Dumbbells sub the same complex, just with dumbbells. If you max the available dumbbells do AMRAP sets.
Champions Club Scaling Notes
RANT
Nothing to rant about
WORKOUT THEMES
Max output followed by full recovery. Gimmick movement when used as a complex, signature to CrossFit or Olympic weightlifting. I'm kinda lost of the purpose for the order of the movements, but I'd definitely be curious to know.
SHORT MEDIUM LONG
LIGHT
MEDIUM
HEAVY x
FORMAT QUESTIONS
Do I want to be bored and stick with a 1 RM of a single movement, or get different with this complex?
MOVEMENT QUESTIONS
Is my strength and technique good enough on all of the movements to justify doing a 1 rep max?
Am I going to pause at the end of each lift or stick with the theme of rhythm?
What kind of movement should I do if my hands are torn up from Angie, or the Angie-like thing
MY STUFF
Worked up to 215 single for hpc, then back down the ladder
GENERAL FEAR LEVEL: 4?
Let’s do it!
10 sets of the complex:
1 power clean
1 hang power clean
1 split jerk
45-65-75-85-95-105-115-125-135