15 Clean Workouts for Better Weightlifting Skills in CrossFit

7. BLACK AND BLUE

5 Rounds for Time

• 10 Power Cleans (135/95 lb)
• 10 Burpees

8. OLAF

5 Rounds for Time

• 5 Squat Cleans (155/105 lb)
• 25 Push-Ups

9. GWEN

15-12-9 Reps for Load

• Clean-and-Jerks (unbroken)

Rest as needed between sets

Score is weight used for all three unbroken sets. Each set must be unbroken (touch and go at floor) only; even a re-grip off the floor is a foul. Use same load for each set.

10. LINCHPIN TEST

5 Rounds for Time

• 15 Wall Ball Shots (20/14 lb)
• 15 Power Cleans (95/65 lb)

11. THE BEN ROGERS

For Time

• 800 meter Run
• 50 Hang Power Cleans (115/75 lb)
• 600 meter Run
• 30 Hang Power Cleans (155/105 lb)
• 400 meter Run
• 10 Hang Power Cleans (185/125 lb)

Use one barbell. If you’re performing this workout in a competition-like setting you must change your own weights.

12. AMERICAN DREAM

AMRAP in 20 minutes

Ascending Ladder of:

• Power Cleans (200/140 lb)
• Muscle-Ups

Start with one rep of each movement in the first minute. Add one rep of each per round (1,1; 2,2; 3,3; 4,4; etc…). Score is the number of rounds completed; tie-breaker is the time the final round is completed.

13. JOSEPH AGNELLO

12-9-6-3 Reps For Time

• Squat Cleans (155/105 lb)
• Weighted Pull-Ups (45/25 lb)

14. STEPHEN BELSON

For Time

• 20 Box Jumps (30/24 in)
• 5 Squat Cleans (155/105 lb)
• 30 Box Jumps (30/24 in)
• 5 Squat Cleans (155/105 lb)
• 40 Box Jumps (20 in)
• 5 Squat Cleans (155/105 lb)

With a running clock, as fast as possible perform the prescribed work in the order written.

Score is the time on the clock when the last set of Squat Cleans is completed.

15. BRIAN BILCHER

For Time

• 9 Cleans (185/135 lb)
• 21 Handstand Push-Ups
• 7 Cleans (185/135 lb)
• 15 Handstand Push-Ups
• 5 Cleans (185/135 lb)
• 9 Handstand Push-Ups

With a running clock, as fast as possible perform the prescribed work in the order written.

Score is the time on the clock when the last repetition of handstand push-ups is completed.