A.
Take 15-20 minutes to build to today’s 1-RM Clean
(or use the time to practice clean technique)

B.
“Diane”
Complete rounds of 21, 15, and 9 reps for time of:
225/155 lb. Deadlift
Strict Handstand Push-Ups

  • Joey Maltais

    A. 3×95# 1x 135 155 165 175 185(f)
    Lower back felt very tight this am for some reason so I spent some time stretching between sets. I bailed on 185# (last 1RM), mental fortitude wasn’t there this am
    B. Scaled to shspu with feet on 48’’ of boxes
    Score: 10:31
    DL 15-6 / 9-6 / 9
    Shspu 12-5-4 / 9-6 / 6-2-1
    Pretty sure that’s my first time doing Diane with this DL weight. Im happy with the way I was able to break the sets, it wasn’t easy. Small victories.
    Everything felt slow and sluggish this morning, first early morning session in awhile.
    Have a great week everyone

    • thelonghorn

      Great job doing the Rx weight, and welcome to early mornings 😫

      • Joey Maltais

        Thanks!! Its very different in the morning but still worth it 🙂

    • Chris M.

      Great work Joey – no doubt you’ve been putting in the time and paying the tuition.

      • Joey Maltais

        Thanks, I appreciate the support!

    • jorge gonzalez

      great job dude!

      • Joey Maltais

        Thanks man

    • Candy Olkey

      High Five’s! Im super excited that u went RX! That’s a lot of heavy DL’s all at once….I’m a little nervous. ..not gonna lie!

      • Joey Maltais

        Thanks Candy 🙂 The DLs went pretty well considering my lower back wasn’t in good shape this am

    • Nichole Kribs-DeHart

      Hope the back is feeling better!

      • Joey Maltais

        It is! Thanks

  • Chris Pugliese

    A. failed 205# (nowhere near my max) and went to 185# to work on technique. Did 7 singles there.
    B. 19:04; Rx weight and strict. however partitioned to 6 sets of 5 each then partitioned singles. I wanted to keep the hspu strict as mine need serious wotk, so I just ground through this to get work in.

    I’m with Joey on this one.. just didnt have it today, mentally.

    • thelonghorn

      Getting up and putting work in is a mental victory in my book. Way to fight through on something that isn’t a strength!

      • Chris Pugliese

        Much appreciated… good to see you back. How’s the house (I did read that you moved, correct)?

        • thelonghorn

          Correct. House is great, the garage is spacious and I should be fully equipped by the end of the week👍🏻

          • Chris Pugliese

            Nice. Congrats!

    • Joey Maltais

      Very nice work on B! I can’t wait to be able to rx a shspu wod like this, even if it takes longer! Props for going for it and sticking with it till the end

      • Chris Pugliese

        Thanks, Joey. Mental grind…

    • Barefoot Squatter

      Not easy to do this program first thing in the morning, nevermind 1-RM clean followed by Diane. Way to push through, still

      • Chris Pugliese

        I appreciate that. It isn’t easy to do this first thing, but I would rather do it than not.

  • thelonghorn

    A. Up to 255, maybe a PR? I’ve PC’d 255 before but it might be the first time catching in the squat. Failed at 265, mental game.

    B. 3:53 Rx. UB on all DL and 1st rd if HSPU, which might have been my undoing. Had to break 5-5-5 and 5-4 on last 2 rds of HSPU. Shoulders aren’t what they used to be. Some guys should break 3mins on this.

    C. Every 3mins for 9:
    20 cal AB, 20 push-ups

    • Joey Maltais

      Destroyed it, great work man! Also nice C, will have to try that

      • thelonghorn

        C was miserable! I hate the bike, in a good way

    • Chris M.

      Crushed it.

      • thelonghorn

        Thanks, a little discouraged not to do the HSPUs unbroken as I used to be able to do that. But I’ll take it!

    • Nathan

      Great job catching in the bottom position. Getting the hang of catching low has made cleans probably my favorite movement. I might try some light cleaning today but definitely not up for anything heavy yet.

      Thanks for the target on B! Super fast time. Just curious…do you or @disqus_IoydauK31X:disqus kip on your HSPU? I have never really tried to learn that skill and am not sure how much it helps, but the thought of trying to do 45 strict HSPU as fast as possible…sounds…no bueno

      • Chris M.

        Never practice kipping (not sure why) – all strict all the time – waiting for Castro to Rx them in the Open.

      • thelonghorn

        I tought myself to kip for 17.4, the two times I did that workout are the only times I’ve ever used the kip.

      • Candy Olkey

        I wish it was kipping HSPU! I am sooo much faster when I kip…I learned to kip b4 i could do strict. ..naughty naughty! There is nooo way I’m gonna come close to thelonghorn or chris m today…but I did write their times on my paper…mental challenge!

        • Joey Maltais

          I was hoping you’d use their times and not mine!!

    • jorge gonzalez

      damn that was fast

    • Nichole Kribs-DeHart

      SO FAST!!!

    • Chris Pugliese

      even with kipping and doing 135# dl’s, I wouldn’t have come close to your time! Wow.

      • thelonghorn

        Ha, after waking my daughter up while doing DLs last week, I figured it wouldn’t bother her as much if I went fast! I need to build that oly platform soon!

        • Chris Pugliese

          you are feeling my pain!

  • Chris M.

    A. Squat Clean (OT2M)
    135, 155, 175, 195, 205, 215, 225, 235, 245, 255(f)
    … missing some ‘pop’ this morning
    B. “Diane” as Rx: 4:38 (0:34s PR)
    … went in with a strategy on the HSPU (8-7-6 | 6-5-4 | 4-3-2) … lead to a PR but nowhere near catching thelonghorn – super impressive.

    • Nathan

      congrats on the PR. :34s is a really nice amount of time to knock off of a benchmark! I’ll probably copy your strategy on the HSPUs.

    • thelonghorn

      I think the key was doing it in socks. 🤔 I need to figure out a way to protect the Sheetrock in my garage for future Wods.. I probably need to hang some thin plywood in a designated area

      • Candy Olkey

        Yes you do!! Sooner than later!!

    • jorge gonzalez

      that’s a serious improvement, shaving 34s is quite the feat dude

    • Teddy

      Your strategies always seem to work!

    • Nichole Kribs-DeHart

      Congrats on the PR!

    • Joey Maltais

      Congrats on the PR and following your strategy, it paid off! Solid day

  • jorge gonzalez

    I wanted to focus on Jerk work as I PR’d my clean last week

    A) Jerk Ladder OT2M x 6, in kgs:
    5 x 60
    4 x 70
    3 x 80
    2 x 85
    1 x 90
    1 x 95 (PR!)

    B) Partner AMRAP 10″:
    – S2OH 5/5
    – Hand Release Push Ups 7/7
    – Hollow Rocks 9/9

    Took a shot at Diane, realized that I wasn’t in a good position for it today, strict HSPUs are still a limiting factor and I did a whole lot of deadlifting on saturday. Did this with a partner in the box, completed 4 rounds and up to 7 hollow rocks of the 5th round.

    C) EMOM 5″:
    – 5 unbroken kipping pull ups

    Wanted to work on the kipping transitions, the aerobic engine of kipping work is being tuned up.

  • Mike Slagle

    I didn’t feel like I had a lot in the tank after working a lot this weekend.
    A. Up to 185 lb; failed at 205. I need to work on catching the bar lower.
    B. This is my first time doing this workout. I did modified hspu off of a box. Deadlifts were at 225
    7:15
    A few months ago, it might have taken me close to that time to do the 45 deadlifts.
    C. Row 1000m-3:30.2
    My rowing go is to crack 7:00 in 2000m. I need to take about 8 seconds off of my fastest time to get there.

    • Candy Olkey

      Share some of that rowing power please!! Awesome work today Mike!!

      • Mike Slagle

        Thanks! That’s one of the few things in crossfit where there is an advantage to being tall 🙂

        • Candy Olkey

          Yeah…I got non of that tall stuff going on!!

    • Nichole Kribs-DeHart

      Nice job Mike!

      • Mike Slagle

        Thanks! I appreciate it.

  • Michal

    A. Up to 107,5.
    B. 7;10.

  • Teddy

    A. 225 PR post surgery! I’ve been chasing two wheels for years, so glad I was able to finally get over that hump. Went for 235 out of sheer adrenaline.

    Yeaaaaaah that didn’t happen.

    B. Diane Light (185 lbs): 3’58” — I knew I could only compete with @disqus_IoydauK31X:disqus and @disqus_ur8znJU3mm:disqus at a much lighter weight!

    C. 9 Min EMOM:
    — Min 1: Assault Bike x 10 cal
    — Min 2: L-sit Hold x 20 sec
    — Min 3: Cossack Squat x 5 reps each side

    • jorge gonzalez

      that’s am amazing time, even with the scaled weight

      • thelonghorn

        Great work Teddy, congrats on two wheels, you’ll be on 3 before you know it with that titanium knee!

        • Teddy

          All I was thinking about was your time as soon as my timer started on B! 🤣 I had 3 HSPUs left and just couldn’t hit it fast enough!

          • thelonghorn

            I know what you mean, I kept looking at the clock and waiting for the shoulders to loosen. I did a lot of Tony Horton self-hugs in between sets of HSPU, all I could think about was the time I was waisting by not going UB!

            • Teddy

              TONY HORTON 😂😂😂

              • thelonghorn

                Hey, don’t hate on the master of the beachbody!!

      • Teddy

        Gracias Batman, pero eres tu a quien admiro!

    • Candy Olkey

      You guys are blowing Diane apart!! Nice work today Teddy!!

    • Nathan

      congrats on the PR. No shame in trying for just a little more on the max. besides, if you don’t hit failure, how do you know you hit your max? Everyone now and then, you’ll go farther than you thought you could also. Next time, 235, next time!

      • Teddy

        235 in my sleep for now 🤠 .

    • Nichole Kribs-DeHart

      Congrats!

    • Chris Pugliese

      Nice job!

    • Janelle Hudgin Winston

      Congratulations on the PR! It must feel great to be getting “there”!

    • Barefoot Squatter

      Awesome stuff! I tell my buddies here all the time, u can toss those 5# plates, juggle them, even, but throw them onto the barbell and u may as well have put 25s on there.

      • Teddy

        It seems like the earlier the workout, the heavier those fives feel 🙁

        • Barefoot Squatter

          I dunno how u early birds do this… i have enough struggles doing this in the afternoon

    • Joey Maltais

      Awesome work today man, congrats!

  • Candy Olkey

    A. Squat cleans
    55#, 75, 85, 95, 105, 115, 120, 125, 127 (2# PR)
    ***Single arm OH walking lunges x 10 between sets
    15#, 20, 25, 30, 35, 40, 45, 45
    (Really took my time on part A to focus and concentrate…took approx. 45 min)
    B. Diane – RX – 7:09
    C. 2 sets
    400m Row (1:42.2 / 1:40.9)
    rest 1:00
    400m Run (1:42.1 / 1:36.9)

    • Nichole Kribs-DeHart

      Solid work on your PR!

    • thelonghorn

      Dang that’s a tough filler to do!(DB oh walking lunges)

    • Joey Maltais

      Nice PR! I’m with longhorn on this one… tough movements for between sets and still you do awesome! Great time on B and great work on C, fast stuff

      • Candy Olkey

        I went with the OH lunges for a filler for 2 reasons…the concentration and focus as well as the balance and the extra stretching of the hips/legs. I did not have time for my mind to wonder or worry about the weight for the next clean and my lunges were long and deep to really stretch out my legs/hips/buttocks/etc. Seemed to work…I guess

        • Joey Maltais

          It did work 😉 You know yourself!!

    • AlbiGiant

      So much energy!

  • Jérémy Dagorn

    A. Up to 185#, working on form
    B. did fitness – 53# KB and 40# DB – 5:22

  • Rob Flynn

    A. 275
    B. 7:28

  • Matthew Swartz

    A
    Me: 265# (keeping cleans to 85% of my snatch)
    Misses: 58kg
    B
    Me: 6:36 rx
    Misses: 7:44 @60kg and push-ups

    Beat my time by almost 90s from when I did Dianne on hybrid’s Crossfit program.

  • Michael Newton

    A) skipped. Did a bunch of heavy power cleans last Friday

    B) did Diane last Friday in 7:46 with kipping HSPUs, so did…

    4×10
    Glute ham raises
    Hip extensions

    3×10 each leg of SL KB deadlifts

    Then 30s on, 30s off on the air dyne

  • Martin B.

    A. Up to 280 using oly shoes for first time in a year or more. Technique felt really good today but I struggled on the squat portion. Thought I would make it over 300 as I was warming up.

    B. 5:35, I don’t know if I should be happy with that since heavy-ish deadlifts is my best movement and I usually perform really well in short WODs. It often feels like I hit a wall at a certain point when I do a high number of repetitions of upper body pushing movements (HSPU, push ups, dips).

    • Barefoot Squatter

      Still really fast though

      • Martin B.

        Thanks, I can’t remember my last score but I believe today was an improvement!

    • Chad Evans

      That was heavy AND fast today! Great job!

  • anders folger

    A. Up to 195. (10# shy of pr). Focused on speed today.
    B. @185. 6:33.
    C. Stair runs

  • Trion Horgan

    A. Up to 235 (10# PR!!) attempted 240 but missed. Next time…

    B. Rx’d 6:29 huge PR bit also haven’t done Diane in a few
    21’s in 11/10
    15’s in 8/7
    9’s in 7/2 & 4/2/3
    HSPU fell apart on the last round…

    • Janelle Hudgin Winston

      Great PR! Congratulations!

    • Joey Maltais

      congrats on the PRs!!

    • Chad Evans

      Nice job on the double PR!

  • Janelle Hudgin Winston

    A. Worked from 85, to 150 which matches my old PR. I tried 155 and failed, but probably could get it another day, I got it up on my shoulders and got stuck in the hole.

    B. 9:05 – with some interruptions from my kiddos. At one point, my almost 2 year old came over to where I was doing the HSPU and put her head on the floor right beside mine, and said “what doing?” I was on my last two reps, and it was hard to hold on and not laugh and fall on my face!
    I did the SHSPU from a 60″ box, using my feet to pull me up that last little bit. (Travis posted a video about this a while back and I liked the idea)

    DL felt good and rep scheme was, 8,7,6 – 8,7 – unbroken
    Not so much with the HSPU.

    C.I actually got 4 Strict HSPU from a 2″ mat. Which was pretty amazing! I tried without the mat, but still a no go.

    15 strict pull ups
    15 CTB pull ups
    15 Butterfly pull ups

    • Teddy

      Try working some negatives in for HSPUs. They should definitely help. I do hand stand negatives (3 second descent) on parallette bars with a twelve foot deficit and it has definitely paid off. You could still use the 2″ mat, but just come down slow and controlled without worrying about pushing back up!

      • Janelle Hudgin Winston

        Will do. I’ll throw them into the mix along with trying to increase my pulling strength. 🙂👍

  • Will S

    A. 160# PR; failed at 165
    – after this, need to get back to the squat clean. It’s been a while and I feel like I’m “arming” too much which is showing up under heavier weight.

    B. 6:52 – 155#, box HSPU. No way could I have done 155 before. For those that can do the HSPU, I’m amazed. I’m not even close.

    C. Turned a cool down into 5:00 moderate pace on Air Dyne – 63 cal.

    • Joey Maltais

      Awesome work! I’m with you on the SHSPU, progressing slowly but surely we gotta be patient!

  • Barefoot Squatter

    A – 225# – matched PR which I’ll take since I hadn’t gone heavy on almost anything after hurting myself like an idiot a couple days ago with the snatches
    B – Rx – 6:43 – definitely a PR… the last time I did this yrs ago, I believe it took me about 10ish and cost me more of my soul

    • Joey Maltais

      Congrats on the PR!!

      • Barefoot Squatter

        Tyvm!

  • Jamaal Kennedy

    A. 235#
    B. 13:56 Kipping HSPU

  • JT

    A. E2min for 12min:
    Hang clean+clean pull to knees+clean
    Two at each 225,235,245
    Still finding it hard to pull under the bar but this complex has been helping.
    B. 7 rounds for time
    7 GHD sit up
    7 KBS #55
    7 Thruster #95
    9:13. Testing this for a competition coming up.
    C. Airdyne condition session this evening.

  • AlbiGiant

    A. 155/165/175/185/195/205#f
    B. 9:00 scaled the HSPU from a box

  • David Franco

    A. Failed my PR. Only got up to 175 lb
    B. Rx but with strict handstand push-ups. I never do these Kipping. Too dangerous. 12:04.

  • Chad Evans

    A. Clean (single arm)
    Build up to a 1RM
    165
    1RM is 185. Was feeling a little beat up today so just built up to a heavy single for the day.

    B. Dianne
    10:20
    Not a PR. Just paced it out today. HSPU a mix of strict and kipping. Strict feeling much better.

  • Mike Tyburski

    (Masters) Male 41yr old
    All done at 04:15 in the morning…

    A. 235
    B. 6:51 rx (just don’t have capacity for deadlifts or would have gone faster / all HSPU were unbroken-strict)

    • Nathan

      wow! All unbroken HSPU…nice job

  • Eric Hayes

    A. Stuck at 225
    B. 6:47. Did dips for HSPU
    C. 3 rds of 5 reps. BSS @ 50lbs and bench @ 205lbs

  • Skeeter

    A.
    15-20 mins to find 1RM Snatch
    160. PR by 5#.

    B.
    15-20 mins to find 1RM Clean
    215 PR for full clean.

    C.
    21-15-9 DL 225#
    Subbed 7-5-3 Wall Climbs for HSPU

    8:08. DL all UB. Wall Climbs were a grind. Needed 10-15 secs between each.

    • Joey Maltais

      Congrats on the PRs!!

  • Nathan

    was able to get into the gym today and wanted to be cautious with power cleans since that’s the movement that resulted in the internal oblique strain 3 weeks ago.

    A. started very light (95 lbs) and slowly worked up. I did several reps at each weight, catching low in the squat and then finishing with a jerk at the top – because practice! I stopped after a couple reps at 215 (with jerk). I did put a weight belt on for extra support – though I really don’t like lifting with a belt on.

    B. RX. 6:32 – broke up the HSPUs incorrectly on round 1 and that messed me up. Should have stuck to @disqus_IoydauK31X:disqus ‘s strategy of 8,7,6…instead did 10,8,3 and I was toast after that…mad respect for everyone who can do those HSPUs unbroken

    • Joey Maltais

      Im glad you were able to go for some cleans safely. Awesome job!!

      • Nathan

        Thanks bro

  • James Dalton

    Subbed Diane for Elizabeth as i made it a year end goal to go 13.30 or quicker. Previous time was 16.19 in June. I failed to lock out my last ring dip to make the 13.30 time, but still really pleased to take ~2.50 off my time in 5 months.