Intermediate option
Thrusters-10
Hang squat cleans-8

10 thrusters @60kg
6 cleans @85kg then 9@80

M/33/215lbs/5'7"

Intermediate 
MaxThrusters 115lbs 10
Max HangCleans 135lbs 13

Back was sore and blown up from snatches yesterday. Felt stiff today, but ready to only lift today. Could've probably pushed out 2-3 more thrusters. Thrusters were tiring on the shoulders and awkward on a sore core. Surprised by the HangCleans, they were quick and smooth. I remember 3@ 165 used to be quite exhausting. Either stronger or grip is stronger, because that 135lbs felt light. Wondering how 165lbs would feel.

Scaled to:

Thrusters- 12 reps @40.5kg
Hang Cleans- 13 reps @45.5kg

M/51/186

115# 12reps
135# 8reps

 11-27-23 / 7pm ( Carlos )
wu 3 mile run *24:31
into :
thrusters @115# for 15 
hang pc @135 for 11

completed 11/16 at the Y. RXd

Thrusters - x10
Hang Squat Cleans - x3 (F on fourth rep)

185 lbs was a recent PR at x3 so not too surprised there. not a long break between lifts, was crunched for time.

Intermediate 
Thrusters: 11
Hang Cleans: 10

Rx
16/5

M/37/6’/176#

22 thrusters 115 lbs. 
12 hang squat cleans 135 lbs. 

Deo gratias

intermediate scale
20 thrusters 16 hang squat cleans

Modified, using 2x 12,5 kg DB
--
20 DB hang squat cleans 
15 DB thrusters 
--
Peace. 

Rx 
thrusters, 10 
hang cleans, 3

RX
21 Thrusters
 10 Hang clean

m/39/240

Thrusters:  15 @ 135rx
HPC: 7 @185rx

Intermediate 115/135
Thruster 13
HPC 13
Didn't think I’d get that many cleans, but happy with it. 4 min rest between exercises. 

M/53
Intermediate
Thrusters 11-7-5 
Hang power cleans 11-6-6

Beginner: 9:08. 1k run 5:33

37 / M / 5'9" / 140lbs

Dumbbells thrusters 5-5-5
40-45-45

Dumbbells hang squat cleans 5-5-5
40-45-50

Bringing dumbbells down after each rep has been hurting my wrists lately.

22 Thrusters, 13 hang cleans (Rx)

RX
Thruster 10
Hang Clean 2 

50yo Male 215#

Rx

Thruster 15
Hang Clean 8

9 thruster
0 hangclean 

with 60 Kg

6 Thrusters
6 Hang clean

Practiced movements with BB 20kg (25min)

F/ 45/ 5’7”/ 175
Thrusters - 15 RX
Hang Full Clean - 11 RX

my 11 y/o son
Thrusters - 20 w/ 18#
Hang Full Clean - 15 w/ 25# 
Really fun family garage time 

My Second Training on Wednesday november 15 at night
Thrusters 10 reps https://youtu.be/zrrtFRIGFmw
Hang Cleans 5 reps 137 lb  https://youtube.com/shorts/w-9Xpt80V8

Rx
18 - Thrusters @135
21 - HPC @185lbs

Son(16)
Intermediate 
15 - Thrusters @115
16 - HPC @135lbs

M/39/5'10"/165lbs
Thrusters - 10 reps x 3
Cleans 5 reps x 3
Rx

Thrusters RX - 12
Hang cleans RX - 3

intermediate 
115lb thrusters 17 reps
135lb hang squat cleans 15 reps

45# thruster, 3x5
65# HC, 3x5

115 thrusters 8
135 hpc 11

M/54/217 lbs 
Max reps for:
Thrusters 45x5 55x5 65x5 75x3 95x3 115x3 135x4 95x8 
Hang cleans 135x2 155x1 175x1 185x1 135x10

Scaled to beginner weights (75 and 95#)
Thruster - 25
HC - 16

Most of the body and the spirit were feeling good enough to give at least the Rx ladies weight a go, but 2 reps into warm-up at 75# and my left elbow made it apparent that was the heaviest I was going in that lift today.  Wasn't going much heavier in the HC either.  Arthritis is a thing and it sucks.  I was feeling kinda crappy about scaling that far at first, but in reminding myself about my #1 rule (listen to your body) I changed my attitude.

Mad respect to ya'll getting after this Rx!

21 Thrusters (115lbs)
13 Hang Clean (135lbs)

GWU: Full Body Rotations
2x 200m Jog/:45 Spiderman/10 Goblet Sqt/5 SASL Press

SPWU: Thruster Prog. ^Wod weight

HCL Prog. ^ Wod weight

For max reps:
35-lb dumb bell thrusters
11 Reps struggled with wrists switched to DBs
30-lb dumb bell hang cleans
34 Reps should have went with 35lb DBs

Beginner

75# thruster
95# hang power clean, should've seen it called for a full hang clean

SC to 95/135#...13/13 reps

Intermediate:

12 Thrusters, 14 Hang Squat Cleans

M/39/72”/170

as rx 18 thrusters and 11 hang cleans. That was enough for today. 

115# thrusters, 10 reps
135# hang cleans. I misunderstood and performed (mostly) hang power cleans instead. 

30 Kg Thruster - 15 reps.
40 Kg Hang Power Clean - 15 reps.

Worked upto a heavy 3 on each, then completed a max rep set. 

Thrusters working upto 80Kg
Then 12 reps at 60Kg

Hang Clean working upto 90Kg
Then 12 reps at 60Kg

Rx
Thrusters: 11 reps
Hang Cleans: 7 reps

Rx
Thrusters: 25 reps
Hang Cleans: 18 reps

20 x Thrusters (135)
12 x Hang Cleans (185)

Thrusters were a significant emotional event. Took about a 10:00 break - did hang clean portion and legs were still zapped from Thrusters. 

M/49/6'2"/180#

Modified with KB's...
Max reps
44# DxKB thrusters (18)
5:00 rest then 
62# DxKB cleans (20)

38/M/190lbs
Beginner: 3 RDs each
Thrusters: 16/20/15 @ 75lbs
HCs: 12/15/15 @ 95lbs

Should I have worked towards a 5 rep max? If I want to get stronger in CrossFit, should I approach load as traditional weightlifting? Increasing weight per set? Thoughts anyone? Thanks in advance. 

Not a day for PRs but I’m here. 

intermediate 10/10

Intermediate option.
14 thrusters
9 hang cleans

Not feeling it today 

Beginner option:
For load:
5-5-5
Thrusters
5-5-5
Hang cleans
♂ 75-lb thrusters, 95-lb cleans

Globo wod:  scale the weights here so you can get at least 10 unbroken reps on each, a good percentage is 70% of your 1 rep max. Make sure you warm up each movement well before starting the sets. Dumbbell subs are dumbbell thrusters 35/50lb dumbbells and dumbbell hang squat cleans 70/45lb dumbbells.  Again scale the dumbbell weights as needed to hit the minimum reps.  Hotel gym with only 50lb dumbbells men just do an AMRAP set with that weight.   

Champions Club Scaling Notes

RANT
Oooooooooh man this looks like a spicy one. Any time your first thought when seeing a workout is, "is that it?" then that's a major clue that the workout you're looking at could get really rough. Remember, the workouts on here are designed to even make the fittest on earth break at some point; it's not just about weight or reps or rounds, but also workout design. If Mrs. Gloria (our gym's favorite 81 year-old) did one max set of thrusters for a workout, she wouldn't get as much out of it, so adjusting the format would help. Same for a new kid just learning the form and just learning what kinds of fatigue are okay to work through and what kinds aren't. So don't be married to this format if you need more practice, or if you don't have the lifts like that. A max set of hang cleans at 185 would be worse than an 800m sprint for the fit athlete; do you have that capacity?

WORKOUT THEMES
Max output followed by full recovery. Weightlifting. Squatting without connection and upright torso.

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM
											x
HEAVY

FORMAT/MOVEMENT QUESTIONS
See rant
Am I okay with thrusters taking some energy out of hang cleans?
Do I want to preserve the unbroken-ness of the theme or the weights? (If weights, set a time cap for each movement, or set a number to get to in as few sets as possible with minimum rest)

NEW TO CROSSFIT SCALE
Spend 15 minutes practicing thrusters
Spend 15 minutes practicing hang cleans

GENERAL FEAR LEVEL: 7?