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Clean Circuit - Crossfit Workout

EMOM 16

1: 15 Box Jump overs
2: 6 x Squat Clean + 6 x Hang Power Clean Intermediate: @30/45 | RX: @35/50
3: Max reps Push Press
4: Rest

The Workout description

Workout Overview

"Clean Circuit" is a 4-station EMOM where you’ll cycle through power, technique, and max-effort work across 16 minutes. Each station brings a new challenge: a fast-paced plyometric set, a demanding barbell complex, a shoulder burn finisher, and a round of rest. The structure rewards precision and consistency while testing your ability to recover on a clock.

Execution and Focus

Box jump overs should be fluid and fast—pick a height that allows for continuous movement without breakdown. The barbell complex demands composure: move through 6 squat cleans directly into 6 hang power cleans with minimal rest. Use a weight that’s tough but safe to cycle. The third minute is a test of shoulder stamina—go for max push press reps, but stay locked in technically. Minute four? Breathe, reset, and repeat.

Strategy and Finish

Keep your output even across all four rounds. Don’t blow up on the first jump or barbell set. Aim for unbroken cleans and manageable push press sets. Consider tracking push press reps per round as your score. The rest minute is critical—recover with purpose, and come back sharper each time. This EMOM is all about pacing the tough parts and hitting hard when it counts.

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Clean Circuit - Crossfit Workout

box jump over workout, Hang Power Clean workout, push press workout, squat clean workout

EMOM 16

1: 15 Box Jump overs
2: 6 x Squat Clean + 6 x Hang Power Clean Intermediate: @30/45 | RX: @35/50
3: Max reps Push Press
4: Rest

The Workout description

Workout Overview

Execution and Focus

Strategy and Finish

Workouts with the same "EMOM" format

EMOM Composition

EMOM 16

1: 2–3 x (1 Toes to bar + 1 Bar muscle up)
2: 8 Thrusters
3: 14/19 Cal Row
4: Rest

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Alternating Pressure

E2MOM 16 (Alt. A & B)

A:
6 Burpees
18 Wall balls
12 Double KB Deadlifts

B:
6 Double KB Cleans
16 Double KB Reverse Lunges (farmer hold)
16 V-ups

Cluster Crisis

EMOM 6

40-70 Single unders / Double Unders
10-12 Double DB clusters -

3 min rest

EMOM 6

7-10 Double DB devils press -
15-20 Knee raises/knees to elbows/T2B

3 min rest

EMOM 6

8-18 cal assault bike
12-14 Double DB Hang clean & Jerk -

Barbell Burndown

EMOM 20

1: 6 Snatch + 6 Overhead squats
2: 12 Burpee over bar
3: 12 Back rack reverse lunges
4: 12/15 cal Ski erg
5: Rest

The 12-Minute Checkpoint

EMOM 12

1: 50 Single crossovers
2: 5 Cleans @75–80% 1RM
3: 7 Shuttle runs
4: 3 Wall walks

Jumpstart

E4MOM 20

100 Single unders / 60 Double unders
12 Power cleans -
12/15 cal Assault bike

Double Trouble DT

2 x EMOM 6

Min 1–3: 1 Round of DT
Min 4–6: 12 Toes to bar + 6 Burpee double jump over bar

Rest 2 minutes

Repeat

Bike, Burpee, Bye

EMOM 9

1: Cal. assault bike
2: HR. push ups/HSPU
3: Double KB swings -

2 min pause

EMOM 9

1: Burpees to target
2: Double KB front squat -
3: Wallballs lbs

Sweat Cycle 16

E2MOM 16

1: 50-75 Single unders/Double unders
2: 15-20 Wallballs lbs
3: 15-20 Atomic situps/V-ups
4: 8-18 cal assault bike

Precision Pistols

E3MOM 15

12 Alt. Pistol Squats
12/15 cal Ski Erg
12 Pull-ups / Chest to Bar

Workouts with simliar Tags

box jump over workout, Hang Power Clean workout, push press workout, squat clean workout

Engine In, Engine Out

For time

Buy in: 500 m ski

4 rounds:
10 DB OH squats -
15 Ring rows/pull ups
20 Bojump overs

Buy out: 1000 m bike

TC: 18

Clean Burn

4 rounds for time

10/13 Cal assault bike
6 Squat cleans -
10/13 Cal assault bike
4 Shoulders to overhead
10/13 Cal assault bike
2 Clusters

TC: 20

Assaulted By The Clock

2 rounds

10/13 Cal assault bike
21 Deadlift -
10/13 Cal assault bike
15 Hang power cleans -
10/13 Cal assault bike
9 Shoulders to overhead -
10/13 Cal assault bike

2 min pause

TC: 16

Burpees Between Breakdowns

3 rounds

8 Power cleans - Intermediate: 35/50 RX: 40/60
4 burpees over bar
8 Thrusters
4 burpees over bar
8 Squat cleans
4 burpees over bar

1-minute rest between rounds

The Clean Circuit

AMRAP 19

50 Double Unders
25 Pull-Ups
12 Power Cleans
50 Single Crossovers
25 Toes to Bar
12 Squat Cleans

on-off workout

Triplet Triple Threat

bar muscle up workout, box jump over workout, burpee box jump over workout, burpee pull-up workout, chest to bar workout, complete box jump over workout, pull-up workout, ski erg workout, toes to bar workout

3 x AMRAP 5

1: 4 Burpee pull ups / Bar muscle up – 8 Cal Ski – 8 Box jump overs
2: 8 Pull ups / Chest to bar – 8 Cal Ski – 8 Complete box jump overs
3: 12 Toes to bar – 8 Cal Ski – 8 Burpee box jump overs

Rest 1 min between AMRAPs

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AMRAP workout

Complexity Layers

bar facing burpee workout, dumbbell snatch workout, push-up workout, squat clean workout, toes to bar workout, wall ball workout

2 Rounds of:

AMRAP 3

3 Squat cleans
6 Bar facing burpees

Rest 1 min

AMRAP 3

6 DB Snatch
9 Push-ups

Rest 1 min

AMRAP 3

9 Toes to bar
12 Wall balls

Rest 2 min

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Interval workout

Thruster Swing Split

bar muscle up workout, box jump over workout, chest to bar workout, kettlebell swing workout, kettlebell thruster workout

6 x 1 min on / 1 min off

A:

10 KB Thrusters
Max reps Box jump overs

B:
15 KB Swings
Max reps Chest to bar / Bar muscle ups

Try it

for time workout

Burpees Between Breakdowns

burpee over bar workout, power clean workout, squat clean workout, thruster workout

3 rounds

8 Power cleans - Intermediate: 35/50 RX: 40/60
4 burpees over bar
8 Thrusters
4 burpees over bar
8 Squat cleans
4 burpees over bar

1-minute rest between rounds

Try it

for time workout

10 Trips to Hell (and Back)

box jump over workout, Devils press workout, row workout

10 rounds

250/200 m Row
4 Devils press -
6 Bojump overs

TC: 20

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What is an "EMOM" workout?

An EMOM workout stands for "Every Minute on the Minute" — a time-based training format where you perform a specific number of reps or a short workout at the start of every minute, then rest for the remainder of that minute.

In a typical EMOM CrossFit workout, you'll rotate through one or more movements (like squats, push-ups, or barbell lifts) for a set number of minutes. Whether it’s 10, 20, or 30 minutes long, an EMOM builds consistency, pacing, and work capacity.

Why Choose an EMOM CrossFit Workout?

Trains intensity with structure — no wasted time
Builds work/rest awareness and sustainable pacing
Easy to scale for beginners or advanced athletes
Perfect for developing movement quality under fatigue

EMOM workouts are ideal for strength training, conditioning, or skill development, and they work in both solo and group settings. Whether you're doing a bodyweight circuit or barbell cycling, an EMOM workout keeps you moving with purpose.

What kind of exercises are in this workout?

push press
The push press is a powerful overhead movement where the athlete uses a dip-drive of the legs to assist in pressing a weight overhead. A mainstay in push press workouts, it blends lower-body drive with upper-body pressing strength.
In this workout, push presses build shoulder endurance, triceps power, and explosive leg extension. The movement teaches efficient energy transfer and is ideal for conditioning, barbell cycling, or building overhead capacity in strength blocks.
hang power clean
The hang power clean is a dynamic barbell movement that builds explosive power, coordination, and full-body strength. A staple in many hang power clean workouts, it focuses on lifting the bar from the “hang” position (above the knees) to the shoulders — without a full squat.
In this workout, hang power cleans challenge your hip drive, grip, and timing, making them ideal for both strength work and high-intensity conditioning. Whether you're cycling reps or going heavy, the hang power clean develops efficient movement and athletic explosiveness.
box jump over
The box jump over is a fast-paced plyometric movement that builds explosive power, agility, and cardiovascular endurance. Unlike a standard box jump, you jump onto and over the box, increasing intensity and coordination. It’s a go-to in many box jump over workouts for raising heart rate and testing athleticism.
In this workout, box jump overs challenge your lower body drive, balance, and footwork — especially when performed under fatigue. Whether jumping laterally or facing the box, the box jump over keeps you moving with speed and precision.
squat clean
The squat clean is a compound Olympic lift that builds explosive power, coordination, and full-body strength. A staple in many high-skill squat clean workouts, it involves lifting a barbell from the ground into a front squat, catching it deep before standing to finish the rep.
In this workout, squat cleans challenge your hip extension, pulling mechanics, leg drive, and mobility. Whether performed heavy for strength or light for speed, the squat clean is essential for developing athleticism and efficient barbell movement.

Clean Circuit - Crossfit Workout

EMOM 16

Workout Overview

Execution and Focus

Strategy and Finish

Clean Circuit - Crossfit Workout

EMOM 16

The Workout description

Workout Overview

Execution and Focus

Strategy and Finish

Workouts with the same "EMOM" format

EMOM 16

E2MOM 16 (Alt. A & B)

EMOM 6

EMOM 6

EMOM 6

EMOM 20

EMOM 12

E4MOM 20

2 x EMOM 6

EMOM 9

EMOM 9

E2MOM 16

E3MOM 15

Workouts with simliar Tags

box jump over workout, Hang Power Clean workout, push press workout, squat clean workout

For time

4 rounds for time

2 rounds

3 rounds

AMRAP 19

3 x AMRAP 5

2 Rounds of:

AMRAP 3

AMRAP 3

AMRAP 3

6 x 1 min on / 1 min off A:

3 rounds

10 rounds

What is an "EMOM" workout?

Why Choose an EMOM CrossFit Workout?

What kind of exercises are in this workout?

push press

hang power clean

box jump over

squat clean

6 x 1 min on / 1 min off

A: