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Friday

230728

Workout of the Day

70

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.

The Hang Power Clean

1
Watch

Comments on 230728

70 Comments

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Josh Kirch
October 12th, 2024 at 9:02 pm
Commented on: 230728
175-185-195-205-215-225-235-235-235-235
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Ruiqin Huang
July 28th, 2024 at 8:11 am
Commented on: 230728
61-60-73-76-80-83-85-85-86-87 kg
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Sam Meixell
July 5th, 2024 at 3:06 pm
Commented on: 230728
125-135-145-155-165-175-185-175-165-165
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Clint Michael
March 29th, 2024 at 12:07 am
Commented on: 230728
135, 155, 165, 185, 190, 190, 190, 190, 195, 200
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Sharmila Hevilambi
November 9th, 2023 at 1:35 pm
Commented on: 230728
10 sets of the complex: 
8.20 mins 30 kg
1 power clean
1 hang power clean
1 split jerk
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Chris Meldrum
October 26th, 2023 at 7:37 pm
Commented on: 230728
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
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Jeremy Garcia
August 28th, 2023 at 4:43 pm
Commented on: 230728
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.

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Jeremy Garcia
March 6th, 2024 at 7:23 pm
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.
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Rohan Bhatia
August 21st, 2023 at 1:29 pm
Commented on: 230728
20.5-25.5-30.5-35.5-40.5-45.5-50.5-55.5-55.5-60.5 kg
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Nate Gordon
August 16th, 2023 at 4:20 pm
Commented on: 230728
135-145-155-165-175-175-180-180-185-190
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Jay Rinaldi
August 12th, 2023 at 12:02 am
Commented on: 230728
Worked up to 185lbs
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jean vergnaud
August 8th, 2023 at 1:47 pm
Commented on: 230728
in kg

60/65/70/75/75/77/77/77/80/80/80
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Ki deok Park
August 4th, 2023 at 10:51 am
Commented on: 230728
135-135-155-175-185-205-225-235 hanPC×-205
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Emiliano Rojas
August 3rd, 2023 at 4:19 am
Commented on: 230728
145-145-145-145-145-145-155-155-145-145 lbs

M53/173/80kg
(edited)
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Gavin Young
August 1st, 2023 at 6:30 pm
Commented on: 230728
worked up to 205....tried 225 and 215 but they werent working today. I finished with good reps and that was a win.
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Jeff Chalfant
August 1st, 2023 at 4:43 pm
Commented on: 230728
145-155-165-175-190-205-215-225-235-225

All 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
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Ralph Keeley
August 1st, 2023 at 1:12 am
Commented on: 230728
M/37/6’/178#

205/215/225/220/215/210/205/200/200/200

Push jerks


Deo gratias
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Kyungtaek Kang
July 31st, 2023 at 4:46 am
Commented on: 230728
195-lb CFHIM
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Scott Wiedmeyer
July 29th, 2023 at 10:55 pm
Commented on: 230728
36 / M / 5'9" / 140lbs

Dumbbells
30-35-40-45-45-45-45-45-45-45
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Antonio Alves
July 29th, 2023 at 9:29 pm
Commented on: 230728
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.
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Lynette Vrba
July 29th, 2023 at 8:13 pm
Commented on: 230728
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 
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V P
July 29th, 2023 at 4:43 pm
Commented on: 230728
Beginner

25 kg max
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Troy Bruun
July 29th, 2023 at 2:26 pm
Commented on: 230728
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

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Gustavo White
July 29th, 2023 at 6:02 am
Commented on: 230728
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.

(edited)
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Kyle Evans
July 29th, 2023 at 1:58 am
Commented on: 230728
155 x3
165 x3
185 x2
205
225
235
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Lincoln Kerger
July 29th, 2023 at 10:09 am
Great work!
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Aaron Higdon
July 29th, 2023 at 1:57 am
Commented on: 230728
95, 105, 115, 125, 135, 135, 135, 135, 145, 150
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James W Bobo II
July 29th, 2023 at 1:44 am
Commented on: 230728
M/39/72”/168

all in kg 60, 70, 70, 80, 80, 85, 85, 90, 95, 102 (f), 102 (f)
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Gilbert Christensen
July 29th, 2023 at 12:57 am
Commented on: 230728
2x135/2x140/145/150/155/160/165/170
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Nathanael Mueller
July 29th, 2023 at 12:43 am
Commented on: 230728
Rx 225 × 10
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Lincoln Kerger
July 29th, 2023 at 10:10 am
Awesome job!
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Jared Timmons
July 29th, 2023 at 12:01 am
Commented on: 230728
95-100-105-110-115-120-125-135-140-145
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Kevin Owen
July 28th, 2023 at 11:21 pm
Commented on: 230728
Beginner: 65,95, 8@115. 1k run 5:16
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James Gentile
July 28th, 2023 at 9:40 pm
Commented on: 230728
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.
(edited)
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Sam K
July 28th, 2023 at 9:24 pm
Commented on: 230728
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
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James Gentile
July 28th, 2023 at 9:44 pm
Nice work as always Sam and son!
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James Gentile
July 28th, 2023 at 9:44 pm
Nice work as always Sam and son!
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Lincoln Kerger
July 29th, 2023 at 10:11 am
You two keep raising the bar!
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Coastie Nick
July 29th, 2023 at 1:03 pm
Beasts
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Coastie Nick
July 28th, 2023 at 8:40 pm
Commented on: 230728
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.
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Lincoln Kerger
July 29th, 2023 at 10:11 am
Good work my man!
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Scott Campbell
July 28th, 2023 at 8:30 pm
Commented on: 230728
7/28/23
M/54/222 10 sets of the complex:
Set 
  1. 95
  2. 115
  3. 135
  4. 140
  5. 145
  6. 150
  7. 155
  8. 160
  9. 165 failed on the split jerk
  10. 135x4 Clean and Jerk Practice 

1 power clean
1 hang power clean
1 split jerk
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Patrick A
July 28th, 2023 at 7:45 pm
Commented on: 230728
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.
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Coastie Nick
July 28th, 2023 at 8:43 pm
Nice work adding the extra complexity of hang squat cleans vs hang power cleans.
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Coastie Nick
July 28th, 2023 at 8:43 pm
Nice work adding the extra complexity of hang squat cleans vs hang power cleans.
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Jas Bains
July 28th, 2023 at 7:26 pm
Commented on: 230728
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
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Cristian Parkes
July 28th, 2023 at 5:56 pm
Commented on: 230728
7 sets 120 lb
3 sets 143 lb
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John Clarke
July 28th, 2023 at 5:23 pm
Commented on: 230728
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.
(edited)
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Meghan OConnell
July 28th, 2023 at 5:08 pm
Commented on: 230728
I did it with an unloaded 20 kg bar as a technical thing / warmup for the 230727 WOD. Didn’t time it.
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Michael Arko
July 28th, 2023 at 4:34 pm
Commented on: 230728
120-lbs
Grip was the limiting factor today.
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Frank DeVito
July 28th, 2023 at 3:32 pm
Commented on: 230728
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.
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Luis Oliveira
July 28th, 2023 at 2:59 pm
Commented on: 230728
2x35 Kg (77 lbs) DBs
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Mike Andridge
July 28th, 2023 at 2:58 pm
Commented on: 230728
115/115/125/125/135/135/135/135/140/140
m/53/175
Pretty happy with split jerk form/getting under the bar....
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Christian Simpson
July 28th, 2023 at 2:56 pm
Commented on: 230728
95/115/135/145/155/155/160/165/170/165
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Jonathan Elmore
July 28th, 2023 at 2:46 pm
Commented on: 230728
95-105-115-125-135-125-115-115-115-115
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Tyler Hendricks
July 28th, 2023 at 2:41 pm
Commented on: 230728
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.
(edited)
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Frank DeVito
July 28th, 2023 at 3:43 pm
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!
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Patrick A
July 28th, 2023 at 7:20 pm
I concur! The hang clean was indeed the bottleneck, especially because it was the second rep.
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Stacey Thompkins
July 28th, 2023 at 2:08 pm
Commented on: 230728
M/48/6'2"/180#

95/115/125/135/145/150/155/160/165/170#
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Steve Day
July 28th, 2023 at 1:51 pm
Commented on: 230728
Sets were between 105-185lbs
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Thomas Aug
July 28th, 2023 at 1:20 pm
Commented on: 230728
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.
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Tony Redel
July 28th, 2023 at 1:15 pm
Commented on: 230728
KB Complex
10 sets (L, R)
-KB Clean
-KB Press
-KB Front Squat
20kg KB
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Lincoln Kerger
July 28th, 2023 at 1:04 pm
Commented on: 230728
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.
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Jonathan Elmore
July 28th, 2023 at 2:13 pm
The Bulletproof wod sounds awesome! I’m a little jealous…
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Lincoln Kerger
July 29th, 2023 at 10:14 am
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.
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Raffaele Guarro
July 28th, 2023 at 9:16 am
Commented on: 230728
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
(edited)
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Steven Thunander
July 28th, 2023 at 3:10 am
Commented on: 230728
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.
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Chris Sinagoga
July 28th, 2023 at 1:08 am
Commented on: 230728
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?
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Juliana Arbelaez
July 28th, 2023 at 12:58 am
Commented on: 230728
Let’s do it!
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Charles Meyers
July 28th, 2023 at 12:24 am
Commented on: 230728
10 sets of the complex:
1 power clean
1 hang power clean
1 split jerk
45-65-75-85-95-105-115-125-135
(edited)
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