WOD: Spaghetti
Saturday, August 1, 2026 | CrossFit MYO, San Jose CA
The Workout
Spaghetti
6 Rounds 5 Power Cleans (135/95lbs) 5 Hang Squat Cleans (135/95lbs) 5 Front Squats (135/95lbs) 1min Rest
What Makes This Workout Effective
Today’s For Time workout “Spaghetti” challenges your oxidative capacity and local muscular endurance through 90 total reps of barbell cycling at a load you never fully put down. Each round keeps the bar in play for 15 reps across three positions, so your grip, upper back, and legs work continuously until the 1-minute rest. That fixed rest window is the point: it lets you repeat high-quality, powerful rounds instead of devolving into slow singles, training barbell efficiency and positional strength under real fatigue.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | Power Cleans, Hang Squat Cleans, Front Squats (135/95lbs) |
| Intermediate | Power Cleans, Hang Squat Cleans, Front Squats (115/75lbs) |
| Beginner | Dumbbell Power Cleans, Dumbbell Hang Squat Cleans, Dumbbell Front Squats (light) |
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: Should I break the reps into singles or go unbroken for the sets of 5?
A: With a full minute of rest each round, aim to go unbroken on the power cleans and front squats. If the hang squat cleans start pulling you forward, switch to quick singles there so you can keep a vertical torso and save your legs for the front squats.
Q: How should I manage the bar between the three movements?
A: Keep the barbell in the front rack through the hang squat cleans and front squats; the only time the bar should touch the floor is between power clean reps. Fewer pickups means less wasted energy across six rounds.
Q: I’ve never done a “hang” clean before. What does that mean?
A: Instead of starting from the floor, you’ll lower the bar to just above your knees and explode upward from there. It puts the focus on your hips and power production, and your coach will drill the position with you before the clock starts.
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