Workout Description

Why This Workout Is Hard

The 185/120lb power cleans are moderately heavy for most athletes, requiring technical proficiency under fatigue. In a 12-minute AMRAP format with only 12 wall balls between sets, there's minimal recovery time. The continuous nature creates significant cumulative fatigue as athletes must repeatedly cycle the barbell while managing grip and posterior chain fatigue. Most will need to break up the power cleans into singles after several rounds, making this challenging but achievable.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High rep wall balls combined with repeated power cleans will heavily tax muscular endurance, especially in the shoulders and legs.
• Power (8/10): Power cleans are explosive by nature, and wall balls require powerful hip extension and throwing motion for efficient cycling.
• Endurance (7/10): A 12-minute AMRAP with continuous movement creates significant cardiovascular demand, requiring sustained aerobic output throughout the time domain.
• Strength (6/10): Power cleans at 185/120 require substantial strength, though not maximal loads, creating moderate strength demands throughout the workout.
• Speed (6/10): AMRAP format rewards quick transitions and efficient movement cycling, though heavy cleans limit maximum speed potential.
• Flexibility (4/10): Power cleans demand good hip and ankle mobility for the catch position, while wall balls require overhead and squat flexibility.

Movements

• Power Clean
• Wall Ball

Benchmark Notes

This 12-minute AMRAP with 3 Power Cleans (185/120) and 12 Wall Balls (20/14) combines heavy barbell work with high-volume wall balls. I'll analyze this by breaking down each round and applying fatigue multipliers. Movement Analysis: - Power Clean (185 lbs): This is a heavy load for most athletes. Elite athletes can cycle singles in 3-4 seconds, intermediate athletes need 4-6 seconds with brief rests, recreational athletes require 6-8 seconds with longer breaks. - Wall Ball (20 lb): In fresh state, wall balls take 2-3 seconds each. With 12 reps per round, this is 24-36 seconds fresh. Round-by-Round Breakdown: Round 1 (fresh): Power cleans 9-12 sec + wall balls 24-30 sec + transition 3-5 sec = 36-47 seconds Round 2: 1.1x fatigue = 40-52 seconds Round 3: 1.2x fatigue = 43-56 seconds Round 4: 1.3x fatigue = 47-61 seconds Round 5: 1.4x fatigue = 50-66 seconds Round 6: 1.5x fatigue = 54-71 seconds Fatigue Considerations: - The heavy power cleans will cause significant grip and posterior chain fatigue - Wall balls after power cleans will be compromised due to shoulder and core fatigue - Set breaking becomes necessary: power cleans likely become singles after round 3-4, wall balls break into sets of 6-8 then 4-6 Performance Projections: - Elite (L9-L10): Can maintain larger sets longer, complete 12-14 rounds - Advanced (L7-L8): Moderate set breaking, complete 10-12 rounds - Intermediate (L5-L6): Significant set breaking, complete 8-10 rounds - Recreational (L2-L4): Frequent breaks, singles on cleans, complete 5-8 rounds - Beginner (L1): May need to scale weight, complete 4-5 rounds No direct anchor match exists, but this shares characteristics with heavy barbell + bodyweight combinations. The 185 lb power clean is significantly heavier than typical CrossFit benchmark loads (Grace uses 135/95), requiring more conservative round estimates. Final targets: L10: 13+ rounds, L5: 9 rounds, L1: 4.5 rounds

Modality Profile

Both Power Clean and Wall Ball are weightlifting movements involving external load, making this 100% weightlifting modality