Saturday

230729

Workout of the Day

65

24-16-8 reps for time of:
Double dumbbell hang clean and presses
Ring dips

♀ 35-lb DBs ♂ 50-lb DBs

Scaling:
Reduce the loading in order to complete each set with minimal rest. Beginners may choose to modify the ring dip by adding assistance with a band, bench dips, or push-ups.

Intermediate Option:
24-16-8 reps for time of:
Double dumbbell hang clean and presses
16-8-4 reps of:
Ring dips

♀ 20-lb DBs ♂ 30-lb DBs

Beginner Option:
24-16-8 reps for time of:
Double dumbbell hang clean and presses
Chair or bench dips

♀ 10-lb DBs ♂ 15-lb DBs

Common Flaw in the Ring Dip

11
Watch

Comments on 230729

65 Comments

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Ruiqin Huang
July 29th, 2024 at 4:22 am
Commented on: 230729
15kg
16:52
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Clint Michael
March 30th, 2024 at 12:53 am
Commented on: 230729
11:27
Rx’d
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Shawn Hakimi
December 6th, 2023 at 7:03 pm
Commented on: 230729
Beginner

6:30

15# DB Hang squat clean to press (more of a push press), bench dips using a 20 inch box.
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Shawn Hakimi
December 19th, 2023 at 5:21 pm
Re-did this, this time doing actual presses, bench dips using 24 inch box.

8:33 

15# DB Hang squat clean to press, bench dips using a 20 inch box.
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Jeremy Garcia
August 29th, 2023 at 4:06 pm
Commented on: 230729
24-16-8 (11:00)
DBClean&Jerk 30lbs
PBarDips
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Rohan Bhatia
August 22nd, 2023 at 6:12 pm
Commented on: 230729
Intermediate option: 
15 kg db

Time:18:54
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Mikhail Laptev
August 15th, 2023 at 5:08 pm
Commented on: 230729
24/16/8
16 kg dumbbells & gravitron dips with 35 kg as assisted weight 

Time: 10:14
(edited)
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Vito Zolota
August 15th, 2023 at 9:15 am
Commented on: 230729
M/53
Modified 
24-16-8 reps for time of:
  1. Double dumbbell hang clean and presses @14 kg DBs
  2. Parallel bar dips
12:53
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Jeff Chalfant
August 6th, 2023 at 10:01 pm
Commented on: 230729
Just under 19m total time but tried for AFSAP and failed. Strict press/tempo ring dip with 50’s…Just started too aggressively. Tried for 3 sets round 1. Tough on press but got through. Might’ve done 25 just to be safe. Ring dips in 3 sets not a problem. Then it took 4 sets to do 13 presses. Decided to stop on those for the day. Got 18 ring dips in 6-6-5-1. Did these pretty slowly at the end. No final round needed today.
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Chris Meldrum
August 4th, 2023 at 4:47 pm
Commented on: 230729
As rx'd, 8:53.

Did power clean and push press for DB work – these were pretty rough.  Broke 12-6-6 / 10-6 / 8.  Ring dips started in sets of 6 then moved down to sets of 4 for last round.  Lack
of stamina on ring dips forced me to slow down, but this was nice so I could catch my breath.

50m/5'10"/185
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Christian Simpson
August 1st, 2023 at 11:31 pm
Commented on: 230729
SC 35# DBS/str bar dips...12:26
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Scott Wiedmeyer
August 1st, 2023 at 10:28 pm
Commented on: 230729
36 / M / 5'9" / 140lbs

24-16-8 reps for time of:
20lb dumbbells hang power clean and strict presses
16-8-4 reps of:
Assisted Ring dips

20:02

Not feeling great today, so it's unclear why I decided to also use a harder scaling than usual. Arms are nice and wobbly.
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Nate Gordon
August 1st, 2023 at 8:34 pm
Commented on: 230729
10:47
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Christopher Maggitti
August 1st, 2023 at 5:25 pm
Commented on: 230729
Did one of the newest girl WOD's, "Andi:"

100 Power Snatches
100 Push Presses
100 SDHP's
100 Front Squats 

All at 65#

31:15  I don't think I have sweated this much before!
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Ralph Keeley
August 1st, 2023 at 1:09 am
Commented on: 230729
M/37/6’/178#

24-16-8 reps for time of:
Double dumbbell hang clean and shoulder presses 40 lb.
Ring dips with kip

8:55

Deo gratias
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Chris Broad
July 31st, 2023 at 1:47 pm
Commented on: 230729
24-16-8 reps for time of:
8KG kettlebell hang clean and press
Pressups
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Ki deok Park
July 31st, 2023 at 10:29 am
Commented on: 230729
Rxd 14:54
55lb
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Andrew Dong
July 30th, 2023 at 10:48 pm
Commented on: 230729
m 29 180 pounds

 10:55
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Luis Oliveira
July 30th, 2023 at 8:50 pm
Commented on: 230729
Intermediate Option
TRX strict dips

6:16
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V P
July 30th, 2023 at 1:31 pm
Commented on: 230729
As prescribed:
24-16-18
Dumbbell clean and press (2x7kg dumbbells)
Bench dips
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Antonio Alves
July 30th, 2023 at 10:24 am
Commented on: 230729
Modified:
--
24-16-8 reps for time of:
Double dumbbell hang clean and presses @ 2x 12,5 kg DB
Bench dips

> 15:16

--
Peace.
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Bradley Becker
July 30th, 2023 at 1:37 am
Commented on: 230729
5:24
45# dbs heaviest I had
(edited)
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Gustavo White
July 30th, 2023 at 12:54 am
Commented on: 230729
https://youtu.be/yIgv82HkcJY
My First Training on Saturday july 29 in the afternoon
WOD CrossFit.com 230729
24-16-8 reps For Time of:
Dumbbell Hang Clean & Press 40 lb
Ring Dips
I completed the Workout in 12 minutes.
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Gustavo White
July 30th, 2023 at 12:52 am
Commented on: 230729

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James W Bobo II
July 29th, 2023 at 11:36 pm
Commented on: 230729
As rx (if you count hang power clean + push press as rx) 9:39
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Jared Timmons
July 29th, 2023 at 11:22 pm
Commented on: 230729
24-16-8
DB Clean n Press
Dips
#30

10:03
(edited)
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Kevin Owen
July 29th, 2023 at 11:19 pm
Commented on: 230729
Beginner: 4:33 w/ 10&3lb DBs in each hand. 1k run 5:18
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Mike Munsee
July 29th, 2023 at 9:23 pm
Commented on: 230729
M 53/195/6’
Did hang power cleans.  Scaled dumbbells to #40 and the ring dips with my feet behind me on a 30” box
9:47.
(edited)
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Joseph Vrba
July 29th, 2023 at 7:59 pm
Commented on: 230729
24-16-8
35 lbs
dip station 
6:13
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Quinn Englert
July 29th, 2023 at 7:44 pm
Commented on: 230729
35# kettlebells
7:03
my whole body has a pump at the moment lol
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Gilbert Christensen
July 29th, 2023 at 7:26 pm
Commented on: 230729
24-16-8
DDBHC&P @45#DBs
Eccentric RD

10:45
(edited)
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Mark Yates
July 29th, 2023 at 7:08 pm
Commented on: 230729
9:45ish. 40# db hang clean and push press, bar dips. 24, 16, 8 reps.
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Steve Day
July 29th, 2023 at 7:06 pm
Commented on: 230729
Scaled to:
12 rounds of 4
hang power clean & push press w/55lb dbs
ring dips 

9:13
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Scott Campbell
July 29th, 2023 at 7:04 pm
Commented on: 230729

7/29/23
M/54/222 
24x30lbs. 16x40, 8x50 reps for time of: 10:30
Double dumbbell hang clean and presses
push-ups BWx24,x16,x8
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Mike Andridge
July 29th, 2023 at 6:58 pm
Commented on: 230729
Scaled to
wearing 20# vest
24-16-8
35 db hang pwr clean/press
deficit push ups on 45# plates
7:25
m/53/175
unfortunately, ring dips and du's are something I can do and practice in a limited amount, but don't during wods--don't trust my left pec/shoulder and my calves.....
(edited)
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Zach Walston
July 29th, 2023 at 6:09 pm
Commented on: 230729
Rx 10:28
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Lincoln Kerger
July 29th, 2023 at 5:54 pm
Commented on: 230729
Scaled DBs to 35# (heaviest I have at home). Hang squat clean + shoulder press for the C&P.
11:25

The cleans and presses could have been power and push, but decided at the last second to up the difficulty a little based on how my knees and elbows were feeling. Shoulders are toast.
(edited)
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Az Native
July 29th, 2023 at 5:50 pm
Commented on: 230729
13:04, 40lb DB’s. Much slower than I thought, expected sub 10. Dips killed me after all the pushups the other day plus the presses. 105 out, tired of the heat…
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Coastie Nick
July 29th, 2023 at 5:29 pm
Commented on: 230729
Rx’d: 9:01

* DB Hang Power C+J

M / 175lbs / 68” / 40y
(edited)
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Lincoln Kerger
July 29th, 2023 at 6:21 pm
You’re a beast!
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James Gentile
July 29th, 2023 at 5:05 pm
Commented on: 230729
rxd. 

10:42. 

hang power cleans and push presses for the most part. Dips were many small sets every round.
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Lincoln Kerger
July 29th, 2023 at 6:22 pm
I was right there with on the dips. Nice work!
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Jim Rix
July 29th, 2023 at 4:58 pm
Commented on: 230729
Squat cleans and push presses w/ 35# DBs
14:45
Nasty one. Most cleans and presses in groups of 4 reps, ring dips broken in first 2 sets. Glad I opted for the Rx rep scheme…but felt like heresy not doing a 21-15-9!

60/5’8”/158
(edited)
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Jared Timmons
July 29th, 2023 at 4:33 pm
Commented on: 230729
Do you do all of the cleans first or do you alternate?
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Jim Rix
July 29th, 2023 at 5:02 pm
Alternated.
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Michael Arko
July 29th, 2023 at 3:55 pm
Commented on: 230729
Hang squat clean + press*, 30lbs DBs
Ring dips assisted from 1/2-squat to full-extend (max ROM)
7:46
*Aren't these really just single thrusters? From squat, keep heels down to avoid push press.
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Jim Rix
July 29th, 2023 at 5:01 pm
That never occurred to me. Only difference in what I did was a slight stop at the rack position before the push press.
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Jonathan Elmore
July 29th, 2023 at 3:09 pm
Commented on: 230729
#35 (squat), Reg. Dips 
8:52
(edited)
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Steven Thunander
July 29th, 2023 at 2:05 pm
Commented on: 230729
Globo wod.  Sub for ring dips are TRX dips or weighted bar dips.   Dumbbell movement as RXed.
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Tyler Hendricks
July 29th, 2023 at 2:02 pm
Commented on: 230729
M/31/205/5’10

No 50 lb DB’s or rings to do exact RX. Subbed with 100 Lb barbell and dip station. 

24-16-8 For Time

100 lb Barbell Hang Clean and Press
Dips

Time = 7:41
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Charles Meyers
July 29th, 2023 at 1:48 pm
Commented on: 230729
24-16-8 reps for time of:
Double dumbbell hang clean and presses
16-8-4 reps of:
Banded Ring dips 
25-lbs 8:38
(edited)
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Chris Trejbal
July 29th, 2023 at 12:33 pm
Commented on: 230729
17.19 w/ 35lb. 

Forearms are still sore from the 100 repper the other day. 

My chest and tri's are burnt from this one!
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Tony Redel
July 29th, 2023 at 12:04 pm
Commented on: 230729
24-16-8
Hang Clean and Press (double 12# DBs)
Window seat dips
4:48
(edited)
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Raffaele Guarro
July 29th, 2023 at 11:30 am
Commented on: 230729
24-16-8 reps for time of:
barbell hang clean and presses
Ring dips
30 kg
total time 11:20
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Patrick A
July 29th, 2023 at 11:02 am
Commented on: 230729
19:59 (rx if the following is allowed: strict ring dips + hang power cleans + push press)
(edited)
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Aaron Higdon
July 29th, 2023 at 7:38 am
Commented on: 230729
24-16-8 @35# did dips on bench. 6:37
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Patrick A
July 29th, 2023 at 7:21 am
Commented on: 230729
Is this supposed to be a squat or power clean / strict press or push press?
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Lincoln Kerger
July 29th, 2023 at 10:24 am
WODs written like this seem to have morphed into 'pick your poison' in execution, but Coach Glassman or one of his OG's would probably tell you it's meant to be squat and strict.
(edited)
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Patrick A
July 29th, 2023 at 11:01 am
Thanks Lincoln, I did not see your message in time but thanks a lot for your answer! In the end I did power cleans which are admittedly much easier to cycle. But next time we do Elizabeth or something similar I will do squat cleans
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Charles Meyers
July 29th, 2023 at 1:51 pm
What I go by is if  it doesn't say power it's a full squat.
(edited)
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Charles Meyers
July 29th, 2023 at 1:52 pm

(edited)
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Charles Meyers
July 29th, 2023 at 1:52 pm

(edited)
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Coastie Nick
July 29th, 2023 at 5:33 pm
Y’all are more disciplined than me… if it doesn’t specify power vs. squat, …. OK, power it is!
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Az Native
July 29th, 2023 at 5:52 pm
Pick your poison, just record it for comparison. It’s you vs you. For what it’s worth, Burgener used to say a squat clean is just a missed power clean…
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Chris Sinagoga
July 29th, 2023 at 12:50 am
Commented on: 230729
Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
A twist on a common rep scheme, being a little more shaded towards stamina. Working two movements with loss of connection.

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM					x

HEAVY

FORMAT QUESTIONS
Do I keep the rep format and make the movements easier or do I keep the movements ax rx and break up the reps even more?
What's the limiting factor with this thing being medium weight and short(ish) time domain?

MOVEMENT QUESTIONS
Do I do jumping reverse bicep curls or do I keep the integrity of hang power cleans?
Ring push-ups or ring hold or bar dips?

MY STUFF
Did a little test run of our Shark Week Theme Workout

GENERAL FEAR LEVEL: 7?
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