For Time8 Deadlifts (155/105 lb)7 Cleans (155/105 lb)6 Snatches (155/105 lb)8 Pull-Ups7 Chest-to-Bar Pull-Ups6 Bar Muscle-Ups6 Deadlifts (155/105 lb)5 Cleans (155/105 lb)4 Snatches (155/105 lb)6 Pull-Ups5 Chest-to-Bar Pull-Ups4 Bar Muscle-Ups4 Deadlifts (155/105 lb)3 Cleans (155/105 lb)2 Snatches (155/105 lb)4 Pull-Ups3 Chest-to-Bar Pull-Ups2 Bar Muscle-Ups … [Read more...] about 21-15-9 Complex
Clean
Clean Speed Ladder
For TimeRound 1:1 Squat CleanMen: 245-255-265-270-275 lbWomen: 155-160-165-170-175 lbTime Cap: 2 minutesRound 21 Squat CleanMen: 280-290-300-305-310 lbWomen: 180-185-190-195-200 lbTime cap: 3 minutesRound 3:1 Squat CleanMen: 315-325-335-340-345 lbWomen: 205-210-215-220-225 lbTime Cap: 4 minutes … [Read more...] about Clean Speed Ladder
Clean and Jerk Ladder
For Load1 Clean-and-Jerk every 90 secondsMen: 225-235-245-255-265-275-285-295-305-315-325-335-345-355-365-375-385-395-405 lbWomen: 145-150-155-160-165-170-175-180-185-190-195-200-205-210-215-220-225-230-235-240-245-250 lb … [Read more...] about Clean and Jerk Ladder
Medball-Handstand Push-Up
3 Rounds for Time8 Medicine Ball Cleans (150/80 lb)100 ft Medicine Ball Carry (150/80 lb)7 Paralette Handstand Push-Ups100 ft Medicine Ball Carry (150/80 lb)Time Cap: 10 minutes … [Read more...] about Medball-Handstand Push-Up
Chipper
For Time10 Overhead Squats (155/105 lb)10 Box Jump Overs (24/20 in)10 Fat Bar Thrusters (135/95 lb)10 Power Cleans (205/125 lb)10 Toes-to-Bars10 Burpee Muscle-Ups10 Toes-to-Bars10 Power Cleans (205/125 lb)10 Fat Bar Thrusters (135/95 lb)10 Box Jump Overs (24/20 in)10 Overhead Squats (155/105 lb)Time Cap: 15 minutes … [Read more...] about Chipper
Clean Ladder
For Load1 Clean (every 30 seconds)Men: 245-255-265-275-285-295-305-315-325-335-345-355-365-375-385 lbWomen: 140-150-160-170-180-190-195-200-205-210-215-220-225-230-235 lb … [Read more...] about Clean Ladder
Final
For Time21-15-9 reps of:Cleans (135/95 lb)Ring DipsThen, perform:30 Snatches (135/95 lb)Finally, 21-15-9 of:Thrusters (95/65 lb)Pull-Ups … [Read more...] about Final
Rope-Clean
For Time5 Rope Climbs (15 ft)5 Clean-and-Jerks (145/115 lb)4 Rope Climbs (15 ft)4 Clean-and-Jerks (165/125 lb)3 Rope Climbs (15 ft)3 Clean-and-Jerks (185/135 lb)2 Rope Climbs (15 ft)2 Clean-and-Jerks (205/145 lb)1 Rope Climb (15 ft)1 Clean-and-Jerk (225/155 lb) … [Read more...] about Rope-Clean
Cleans-Handstand Push-Ups
7 Rounds for Time3 Cleans (205/135 lb)4 Handstand Push-Ups (Ring HSPU for men)Time Cap: 12 minutes … [Read more...] about Cleans-Handstand Push-Ups
CrossFit Games 9.8
For Time15 Cleans (155/100 lb)30 Toes-to-Bars30 Box Jumps (24/20 in)15 Muscle-Ups30 Dumbbell Push Presses (2x40/25 lb)30 Double-Unders15 Thrusters (135/95 lb)30 Pull-Ups30 Burpees300 foot Overhead Walking Lunges (45/25 lb) … [Read more...] about CrossFit Games 9.8