# @crossfit on Instagram

- **Type:** Image
- **Original URL:** https://www.instagram.com/p/DdC-jakGmIJ
- **Gondola URL:** https://gondola.cc/posts/70123737-crossfit-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/ed50eff5d7.jpg
- **Posted:** 2026-09-09T00:30:22.000+00:00
- **Account Owner:** CrossFit (@crossfit) — https://gondola.cc/crossfit

## Caption

Workout of the Day⁣
Monday 260909⁣
⁣
15-12-9 reps for load and time of:⁣
Hang power cleans⁣
Bar-facing burpees⁣
⁣
Use the same weight for all three sets.⁣
All hang power clean sets must be unbroken; if you drop the bar, start the set over.⁣
⁣
Post load and time to comments.⁣
⁣
Stimulus and Strategy:⁣
Today's conditioning element is a mix of heavy and fast movements. Shoot to complete this workout in under 8 minutes; advanced athletes may finish in closer to 5.⁣
⁣
Find a challenging hang power clean weight you can maintain for unbroken sets — a general guideline is 60-70% of your 1-rep max. If you drop the bar on any set, you must start over, so the load should be heavy enough that you'll want a little rest before each round of cleans to keep them unbroken.⁣
Try to maintain a steady, consistent pace on the burpees. The rounds of 15 and 12 can even be treated like a "hard rest" before the next set of cleans, while the final 9 reps should be a sprint to the finish.⁣
⁣
Intermediate option:⁣
Same as Rx'd.⁣
⁣
Beginner option:⁣
15-12-9 reps for load and time of:⁣
Hang power cleans⁣
Bar-facing up-down + step-overs⁣
⁣
Use the same weight for all three sets.⁣
All hang power clean sets must be unbroken; if you drop the bar, start the set over.⁣
⁣
📍crossfitincendia in Peoria, Arizona⁣
⁣
#CrossFit #WorkoutoftheDay

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## Tags

crossfit, workoutoftheday

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