WOD: Lady Liberty — Clean
Saturday, May 30, 2026 | CrossFit MYO, San Jose CA
The Workout
Warmup
3min Machine -Then- 20 Hip Bridges 20 Banded High Pulls 20 Banded Side Steps 10 Tricep Up Downs 10 Muscle Cleans 10 Tall Cleans
4 Rounds :30sec Row 4 Box Overs (Inc Ht.) 5-5-3-3 Cleans (TnG)
Score type: Not Scored
Lady Liberty
Every 3min For 27min
- 500m Row
- 20 Box Get Overs (48/40”)
- 5 T’n’G Cleans (Max Weight)
Score type: Load
What Makes This Workout Effective
Today’s For Time workout utilizes high-intensity intervals to build explosive power through heavy cleans and cardiovascular endurance via rowing and box get overs. This combination of compound lifting and metabolic conditioning increases fast-twitch muscle fiber recruitment and improves oxygen efficiency under a heavy load.
Scaling Options
| Movement | Rx | Scaled | Beginner |
|---|---|---|---|
| Row | 500m | 400m | 300m or 1:00 easy pace — focus on leg drive, not speed |
| Box Get Overs | 48” (men) / 40” (women) | 36” / 30” box — step over if needed | 24” box step-overs, or 10 lateral step-ups (no height requirement) |
| T’n’G Cleans | Max load — barbell, touch-and-go | Moderate barbell (pick a weight you can hold unbroken for all 5); singles OK | Hang power clean with empty bar or light dumbbells — full reset between reps |
Full Session Breakdown
| Block | Duration | What You’ll Do |
|---|---|---|
| Warmup | 10 min | Dynamic stretching and heart rate elevation. |
| Skill/Strength | 20 min | Movement prep and technical review. |
| WOD | ~20 min | The main metabolic conditioning piece. |
| Cooldown | 10 min | Recovery and mobility. |
FAQ
Q: How do I maintain a “Touch-and-Go” (TnG) rhythm on the cleans? A: Focus on a fast descent and use the bounce of the floor to initiate the second pull, keeping your chest up and elbows high to transition smoothly into the next rep.
Q: How should I scale the Box Get Overs if 24”/20” is too high? A: Lower the box height or perform step-overs rather than jumping, ensuring you maintain a consistent cadence without stopping between reps.
Q: I’ve never done a clean before; what should I focus on first? A: Focus on the “catch” position and keeping the bar close to your body; our coaches will help you master the form with a PVC pipe or light barbell before adding weight.
Ready to Try It?
CrossFit MYO offers 2 free classes for newcomers. Every workout is scalable — coaches meet you exactly where you are.
📍 CrossFit MYO | 3550 Charter Park Drive, San Jose, CA 95136