Only having 30 minutes it was perfect amount of work. 1 snatch - no more than 2 fails allowed before singles rest 1 minute between sets MAX. Upgrade to "Beastmode"to search, sort & filter every WOD in our database - and more. Power Clean + Push Jerk | WOD 12/11/20. January 04, 2018. Know this: There is nothing you can do in the gym that will develop your ability to produce power and muscular size better than the hang power clean (HPC). During many of the early years of CrossFit’s worldwide growth, this was the most popular CrossFit video in existence. Set your hands on the barbell so they are approximately one thumb’s distance from the hips. Grab a PVC Pipe and perform the following: Work the clean grip for positions and stretch, 1 minute max burpees to overhead target (for consistency), 1 Jump squat from pause in bottom + 1 CMJ, 1 Jump squat from pause in bottom + 1 CMJ + 1 Plyo jump off the CMJ. Read More. On the 6 minute, complete the run, row, and 1 round of “DT” (12 deadlifts, 9 hang power cleans, 6 push jerks), with about :60 of rest built into the interval. WOD. 15 Hang Power Cleans, 135lbs/95lbs 12 Push Jerk, 135lbs/95lbs 15 Deadlifts, 155lbs/105lbs 12 Hang Power Clean, 155lbs/105lbs 9 Push Jerk, 155lbs/105lbs 12 Deadlifts, 185lbs/115lbs 9 Hang Power Clean, 185lbs/115lbs 6 Push Jerk, 185lbs/115lbs 9 Deadlift, 205lbs/125lbs 6 Hang Power Clean, 205lbs/125lbs 3 Push Jerk, 205lbs/125lbs CrossFit Cardiff WoD. For Time: 27 - 21 - 15 - 9 Hang Power cleans (60/40kg) Burpees Over The Bar. Start with empty bar and build to a low load with perfect technique. Hang Snatch 4 x 3 70-75% . WOD 4 Rounds of 10 Hang Power Clean Rx(60kg/40kg) 15 Burpees Over The Bar 250m Run. Hang Power Clean 3-3-3-3-3 B. Login, Join WODwell to add this WOD to your collections, Your feedback has been received. Stand tall to reach full hip and knee extension at the top of the movement. + so today is important to go all out, try to meet with some another and get this in ! 3 direction lunge warm up x 3 reps each leg, each direction = 18 reps per set, 2 sets with hands reaching forwards @ waist. 3 squat cleans . Grip the barbell with a hook grip. The power clean primarily works the posterior chain, meaning the glutes, hamstrings, and calves, says Gahan.It also works your traps, arms, abs, and lats. Execution: Your hips and shoulders should rise at the same rate on the pull. 20 steps on tip toes - 20 leg swings forward - 20 steps on heel - 20 side leg swings, Jog slowly for 2 minutes - 30 seconds faster pace - 2 minute jog faster than first - 20 seconds quicker- 1 minute jog - 10 seconds sprinting. Finisher: BMU practice under fatigue, with time left. (If the WOD calls for a “power clean,” receive the barbell in a ¼ squat or ½ squat position. 400m run30 Chair jumps / tuck jump singles as last week30 Reverse lunges, A. Pike leg lift:Single leg x 10 reps / legSingle leg in straddle x 10 reps / legDouble leg x 10 repsDouble leg in straddle x 10 repsrest 2 minx 3 setsSaturday 14th November, 10 rounds 30 seconds glute bridges 30 seconds top hold 30 seconds rest If you have weight add it at the hipTabata Good morningsWhen it’s the ‘rest’ phase hold the bottom of a squatBicep push ups3 sets Max reps at your hardest scaled (eg full push ups) straight into max reps at an easier scale (knee push ups)Rest 2 mins between setsBicep curls 2 sets10 reps 10 second hold at 90 degree9 reps 9 second hold...... all the way down to 1Rest 2 mins and go again!Use anything from your house for this, if you can hold it in 2 hands an curl it that’s your weight (DB, KB, big bottle, rucksack, chair, baby, food cans, books.... no excuses)Reverse push ups8 rounds 30s work 30s restFriday 13th November, - toe turns to 90 degrees with hands overhead x 3 reps each leg, - toe facing forwards with hands overhead + hip push forwards x 3 reps each leg, Side lunge with bubble reach from knee to overhead in bottom position x 3 reps each side, Wide stance squat with bubble reach from knee to overhead in bottom position x 3 reps each side, Plank with shoulder taps (30-60 seconds with 2 second hand hold on shoulder), Max handstand hold against a wall x3 rounds, 200 Double unders (DUs) / 200 Single unders (SUs), (IF YOU ARE UNABLE TO USE A ROPE IN THE HOUSE THEN PERFORM JUMPING JACKS (AKA STAR JUMPS) DO THE ARMS AS WELL TO WORK THE SHOULDERS LIKE A DU)into6 rounds of: - 20 Pistols 20m HSW (bear crawl)into200 DUinto3 rounds of: - 20 Sit ups20 Chair thrusters 20 Sit ups20 Chair thrusters 20 Sit ups20 Chair thrusters into200 DUinto3km runTuesday 10th November, Max distance run in 60min ( PUSH AS HARD AS YOU CAN ON THIS ONE)Every 3min perform 30 walking lunges, 5 Rounds15 Tuck ups1 round Squat thrust matrix15 Hollow rocks1 round Squat thrust matrix15 secs Hollow holdRest 1 minWeighted sit ups: hold any weight available in your hands, into AMRAP for reps in remaining time of sit ups, From plank position, walk up to a pike position and fight to get to 90 degree hip angle, push to get head/shoulder/hips in same line and hold for 3 secs x 4 reps x 3 sets - rest 1-2 min, 30 step ups unweighted side on to the chair, In HS pike position with feet on a chair, perform 10 shoulder taps with 2 sec hold, each side x 3 sets - rest 1-2 min, 20 chair step ups with as much weight as you can find x 3 sets - rest 1-2 min, HS against wall 10 shoulder taps with 2 sec hold each side x 3 sets - rest 1-2 min, IF YOUR CHAIR'S STABILITY IS QUESTIONABLE THEN PEFORM JUMPS TO A TARGET OVERHEAD - AROUND 20-30CM, 20 strict HSPU (Scale to feet lower down the wall, push ups or feet on a chair push ups ), 15 strict HSPU (Scale to feet lower down the wall), 10 strict HSPU (Scale to feet lower down the wall). Training Fitness Circuit Training Weight Training Fitness Nutrition Crossfit … If your lungs stop bleeding before the next class, please write your times up on the whiteboard… On the Minute for 7 Minutes. Already a subscriber? Then, transition to the teaching session which will focus on the bar muscle ups. lunedì 19 ottobre 20 Jeremy & Lisa – Your hip crease drops below your knee crease at the bottom of the squat (unless a “power” or “muscle” clean is required) SKILL: Power clean. Hang Power Clean or E2M8M 1min AMRAP of hot potato squats. L.mingerart Crossfit. 3 Squat Cleans (185/135 lb) 8 Parallette Handstand Push-Ups. For Time – 21-15-9: Hang power cleans 135/95 Burpees over the bar.. . complete as many rounds as possible, 2 people only ever moving at once, one person resting/ so can complete 1/2 of nick run together= 1.3k, 8 minutes on each movement max- follows straight into next= 24 min running clock, 30 second left arm/right arm/left leg/right leg lift in plank, 10 minutes to build up to a heavy power snatch/tekkers work, 30 minute jog- every 2 minutes perform 10 jumping air squats, 100 Chair or DB Thrusters with EMOM 5 Burpees to target / over the DB, 100 Air squats with EMOM 5 Burpees to target / over the DB, WITH EMOM 5 Burpees to target / over the DB. Men use 155 lb., women use 105 lb. Rest 2min. Extend the hips and knees rapidly and fully. Only the, rivals the clean when it comes to functional. 200m Run. 5 Squat Cleans (185/135 lb) 2 Squat Cleans (185/135 lb) 9 Parallette Handstand Push-Ups. Your hips and shoulders should rise at the same rate on the pull. 1 Squat Clean (185/135 lb) 10 Parallette Handstand Push-Ups. 10 Groiners. Running felt like it took up the most time and definitely spiked my heart rate. 1 single arm DB ohs squat- 8 reps each side, 1 snatch complex: 1 pause at the knee for 3 seconds snatch deadlift - 1 tempo snatch pull - 1 snatch pull, 3x3 snatch high pulls - FAST Move every 90 seconds, 1 snatch (full) every 20 seconds for 3 mins. The result will be a missed lift, especially if the weight is heavy. 3 way lunge matrix (forward / side / rotating), with hand reaches holding what ever weight you have available: For each variation, perform 3 reps in each direction for each leg as soon as you finish the lunges perform 3 direction hop return x 1 rep each direction, each leg. If the WOD calls for a “muscle clean,” receive the barbell in an upright position. Stand tall to reach full hip and knee extension at the top of the movement. 4 SETS 50 Double Unders. 1 min rest. 12-9-7 RMU/BMU/pull ups/ Ring transitions, Strict HSPU skill work = 10 minutes to practice. 5 heavy touch n go power cleans (AHAP with good form). 1 High Hang Power Snatch + 2 Hang Power Snatch. The run and show should both take 2 minutes each and the 1 round of DT, no more than :60. 5 x Shoulder to Overhead EMOM 5 1 snatch deadlift+ 1 low hang snatch, 30 touch and go squat cleans - UNBROKEN around 40-45% of 1RM or at a load that is possible unbroken, 3 Reps of power clean and push jerk but re set after every rep Rest 1 minute x5 - HEAVY, 6 minutes to build to a heavy 1 rm power clean- NO STARFISH ALLOWED, 5x2 power snatch with 2 second pause in catch- No longer than 10 minutes focusing on good technique, 10 cleans @ 70% of your overall ability ( no longer than 2 minutes), 30 jumping lunges for max height every time, 5 rep max sumo deadlift- build over 5 sets (E2MOM), 20 RP man makers ( 1 burpee, DB power clean, 2 front rack walking lunges), 1 high hang clean with 2 sec pause in bottom, x3 Increase load through each - No specific rest through 3-2-1, but 1 min rest before going through it again, Build to a heavy clean and split jerk in 3 mins, 3min max squat cleans 100/75kg ( Pick a load you could get 20+ reps ), Max Rep wall balls ( finish with this and go all out), E2MOM 10 rounds of macho man start at 40%1rm and add 2.5-5 each round, SA devils press but must be a clean and jerk 35/22.5kg, Gymnastics rounds must take no more than 1 minute each round, W/U start with an empty barbell and add 2.5kg or 5 kg each set, 1 snatch, 1 high hang snatch with 2 sec pause in hang, 1 ohs, 1 snatch, 1 high hang snatch with 2 sec pause at hang, 1 ohs. Or, Heavy DT 5 rounds for time of: 12 deadlifts 9 hang power cleans 6 push jerks. Brace your core. 20 Bulgarian step ups - leg straight through and up. Equipment pick up times coming later in the week: In pairs move through all of the above for time. 1 Hang Power Clean. Every 30seconds for 8 minutes 1 power snatch, Build to a triple snatch in 10 minutes- power or full, 5 single leg squat with toe tap- see first picture each side and reach, 5 each side single leg toe tap squat no reach, 12 each side overhead ring hip slides - see pic, Deficit strict handstand push up 4-2 inch, (Each 3 rounds should be taking no more than 4-5 minutes). If the WOD calls for a “hang clean” or a “hang power clean,” begin the movement with the barbell anywhere above the knees.) Additional extra if you wish outside of class: .10 rounds 40 seconds sprint running- 20 seconds rest, 20 single arm each side Russian kettlebell swings, 20 single arm kettlebell push press each side, every time you break= 20 OH double KB or DB lunges, . The result will be a missed lift, especially if the weight is heavy. – You reach full hip and knee extension at the top before bringing the bar back down to the ground – The barbell starts on the floor (unless a “hang” position is required) Hang Power Cleans (95lbs) Box Jumps (20”) 250 meter run after each round. *Post name, weight, and time per round on board. Great Barbell Clean Warm-up (WODprep Tutorial). Hang Power Cleans 140406 Mobility WOD. Supporting meg, oaks and Kelly with a difference. Rest 2min. I thought we would veer off the beaten path for today’s post. 2 front squats . Zoom: 3 air squats/ 3 push ups / 27 hand and feet different positions = look after the body from running - movement mechanics. Team WOD: AMRAP 15 mins: Deadlifts, Hang Power Cleans, Push Press and Front Squats. Move as far through the movements below each time as possible - start where you left off ( For classes start on different movements so that you don’t run into anyone or end up waiting), 10 sets of 2 power snatch at around 50-70% effort, For time ( barbell movement should take you no more than 3 minutes ), Not enough sandbags or wrong load= zercher squat and hold, Start with empty bar and build to a low load with perfect technique, Use a load that Is unbroken every time but challenging. Receive the bar in the front rack position, at the bottom of the squat. Grip the barbell with a hook grip. 8min AMRAP 30 Up Downs Workout of the Day (WOD) A. Home WOD Hang Power Cleans. 1 hang power clean. Having good speed pulling under the bar is key to improving your clean. Skill: Hang Power Clean. Perform 10 reps Shoulder taps with 2 second pause @ shoulder - Hand position @ normal HSPU width - Hand positon @ 30-44cm width - Hand position @ wideRest as needed between sets to maintain quality2) Repeat with hip width feet - the aim is for the hips to be as solid as possible, with little / no weight transfer 3) Repeat with Feet togetherB. If your form or technique breaks, do not increase weight, stay at the same weight or decrease the load to perfect the movement. SPRINTS: Make sure to do the warm up first please guys, save those hamstrings ! 20 Shoulder Taps. Start with your feet at a hip-width stance. https://wodwell.com/wods/subscribe/ (If the WOD calls for a “power clean,” receive the barbell in a ¼ squat or ½ squat position. To get a “good rep,” ensure the following: – The barbell starts on the floor (unless a “hang” position is required), – Your hip crease drops below your knee crease at the bottom of the squat (unless a “power” or “muscle” clean is required), – You reach full hip and knee extension at the top before bringing the bar back down to the ground, – In the front rack position, your elbows remain in front of the bar. If you rip/yank the bar from the ground, you can shift your position and get off balance. Unlock more categories containing advanced filters for, Find the workout you want with advanced filters like modality (gymnastics, weightlifting, cardio) and target area (upper body, lower body, core), Access 365 days of workout inspiration from our. Keep the bar in the racked position until your hips/knees have fully extended. Receive the bar in the front rack position, at the bottom of the squat. Do NOT follow this link or you will be banned from the site! Set your hands on the barbell so they are approximately one thumb’s distance from the hips. Watch. *Rest as needed between rounds. Retrieve the second plate, carry it forward and reload the barbell for the next round. Shoulder Taps 1) Pike position with Hip at 90 degrees and Feet on chairs or boxes. 10 Hang Power Cleans (75/55#) L2 3 Rounds 50 Air Squats 7 Burpee Pullups 10 Hang Power Cleans (95/65#) L3 3 Rounds 50 Air Squats 7 Muscle-ups 10 Hang Power Cleans (135/95#) *(L1+ = 3 Rounds) Post load for squat and time to complete WOD. WOD GUIDANCE & GOALS. Each time try to beat your previous score, rest as needed between. ... Annie Sakamoto, Eva Twardokens, and Nicole Carroll — “the original Nasty Girls” — perform the benchmark WOD for the first time in the old Santa Cruz gym. 50 Double Unders-Rest 1:00 b/t Sets-Orwell Weightlifting 09:30am . WOD. If the WOD calls for a “hang clean” or a “hang power clean,” begin the movement with the barbell anywhere above the knees. rest 1 and repeat - no more than 2 fails, consistency. Box Pike HS Alternating Leg Raises Up and to the side x 30 secs Rest 2 min x 4 sets, AMRAP in 16 mins12m HSW 10 Side lunges 10 Rotating LungesScale HSW with 20 secs HS hold against the wall. WODwell, requires speed, flexibility, coordination, accuracy, and balance. Compare to 150725. Nasty Girl Demo WOD. 15/10 cals assault bike. 1-Hang power clean+2 Hang clean+3 Split jerks x 4 @75% . Use a load that Is unbroken every time but challenging. 1 Round of DT (9-6-3) Weight: 95/65. 9 hang power cleans 6 push jerks. Want to know when we make major updates? Annie, Nicole, and Eva T Oct 9, 2018 - AMRAP in 40 minutes: 5 Deadlifts (70/50 lb); 5 Hang Power Cleans (70/50 lb); 5 Front Squats (70/50 lb); 5 Push Presses (70/50 lb); 5 Back Squats (70/50 lb) More information The Painstorm WODs are a series of workouts that became popular after they were shared in the CrossFit Forum, typically with Credit to Brand X CrossFit and CrossFit Central Scotland. here comes our focus for the next few weeks …. The Day of reckoning - 2 weeks on hit the retest. Crossfit Charlottesville – CrossFit. 1 hang squat clean. If you rip/yank the bar from the ground, you can shift your position and get off balance. ), Points of Performance: To get a “good rep,” ensure the following: Break the deadlifts at rep 11, rest until you can do the 12th deadlift and 8 hang … Repeat but score is accumulation across the 20 seconds. 5 sets of 400m run for TIME. 8 BB Hang Muscle Cleans 8 BB Hang Power Cleans From here, go into a brief 2:00 foam rolling session for the lats and upper back from yesterday’s work. Pro-Tip: The first pull of the clean (when you lift the bar from the ground to mid-thigh) should be a controlled, balanced pull. Hang Power Clean + Power Clean + Squat (7x (1+1+1)) Back Squat (7×5) Men use 205 lb., women use 145 lb. Or alternatively 5-10 minutes working on your goat. Sunday 1 st November . 10 Air Squats. Cancer and Metabolism, Part 2. For time:21-15-9Chair thrustersBurpees1 min rest21-15-9HSPU / HSPU scale (Pike HSPU, Push ups)Jump Squats1 min rest21-15-9Pistols21m HSW / scale: Bear crawl1 min rest 21-15-9Squat thrusts Push ups, A. Only the snatch rivals the clean when it comes to functional barbell movements. Shrug your shoulders and pull yourself under the bar. Brace your core. 4 Squat Cleans (185/135 lb) 7 Parallette Handstand Push-Ups. 1 power clean . I came up with this piece. BODYWEIGHT / HOUSEHOLD GEAR. – In the front rack position, your elbows remain in front of the bar. Time: 20:14 My goal for today’s workout was, use a barbell, get outside and work on box jumps. 1 muscle clean. 1 power clean 3 split jerk Every 2’ x 5 rounds @70% 1 hang squat clean 1low hang squat clean 1 split jerk WOD On the 0:00… 1 Mile Run On the 10:00… 3 Rounds: 15 Hang Power Cleans 60/40 12 Bar-Facing Burpees 9 Thrusters @60/40 On the 20:00… 1 Mile Run. Keep the bar in the racked position until your hips/knees have fully extended. Power Clean + Push Jerk (2 Power Cleans + 1 Push Jerk EMOM for 10 minutes) Metcon (3 Rounds for calories) AMRAP in 3 minutes: 5 Deadlifts, 155/105lbs 5 Hang Power Cleans, 155/105lbs 5 Thrusters, 155/105lbs Row for max calories in the remaining time. *Complete the burpees as fast as possible. If the WOD calls for a “muscle clean,” receive the barbell in an upright position. 8 Rounds for time 8 hand release push ups 8 weighted sit ups 8 chair pull ups 8 air squats 8 burpees 8 sumo deadlifts 8 hang power cleans 8 shoulder to overhead. Post your time and choice of workout to comments. If the WOD calls for a “hang clean” or a “hang power clean,” begin the movement with the barbell anywhere above the knees.). Keep the bar in the racked position until your hips/knees have fully extended. Only the snatch rivals the clean when it comes to functional barbell movements. Set-Up: Start with your feet at a hip-width stance. WOD: 6 rounds. WOD. WORKOUT. Subscribe to our monthly newsletter: Let's see those 5km gains! The Hang Power Clean . 15 Hang Power Snatch. 1 x High Hang Power Snatch 1 x Hang Power Snatch. Clean + Front Squat + Jerk 4 x 1 + 2 + 1 75-80% . Compare where you got more reps as a highest score. Rest 2min. WOD GUIDANCE & GOALS. BURNOUT. Why: In addition to strength and power, the clean requires speed, flexibility, coordination, accuracy, and balance. Alternate work/rest with partner. E2M8M 1min AMRAP of OO Ground to Alt Shoulder. The first pull of the clean (when you lift the bar from the ground to mid-thigh) should be a controlled, balanced pull. Focusing on it is a great way to practice using the full power of the hips. AMRAP in 60 minutes: 17 Power Cleans (135/95 lb); 75 Air Squats; At the end of each round, unload the barbell and carry it 200 meters away. 3 front squats . Tabata 20 seconds on 10 seconds off x8- SCORE IS LOWEST SCORE. Hang power clean begins from the “second pull” (from the mid thigh to extension). Every 2min For 30min 1) 350m/300m Row 2) 300m/250m Skierg 3) 10-15 Burpees Box Jumps 4) 250m Run 5) 100 DU/200 SJR Accuracy, and time per round on board ( AHAP with good form ) of 10 Power... Plates and then carry one forward to the barbell in a ¼ squat or ½ squat position if lungs... Between sets MAX stop bleeding before the next class, please write your times up the. April 5, 2014 Sean.Dent clean and Jerk, Double Unders, Hang Power clean, receive. Lb ) 10 Parallette Handstand Push-Ups, transition to the plates and then carry one forward to the and. Have fully extended and shoulders should rise at the bottom of the movement Mobility, Power clean, ” the. Amrap of hot potato squats, Snatch skill transfer bar is key to improving your clean ) Box Jumps 20”... 10 Parallette Handstand Push-Ups, accuracy, and time per round on board seconds off x8- is!, Snatch skill transfer or boxes off x8- score is accumulation across the 20 seconds the (! Lb., women use 145 lb pick up times coming later in front! Do the warm up first please guys, save those hamstrings focus on the pull weight Training Fitness Circuit weight! Or E2M8M 1min AMRAP of hot potato squats in an upright position up the most time and definitely My. Day ( WOD ) a improving your clean was perfect amount of work is accumulation across the seconds..., weight, and balance hip at 90 degrees and feet on chairs or boxes - and more squat rolled. ¼ squat or ½ squat position Cleans 6 push jerks a load that is unbroken every but... Bar.., upright Row and front squat all rolled up into one loaded. 4 squat Cleans ( 185/135 lb ) 10 Parallette Handstand Push-Ups of OO to. Join WODwell to add this WOD to your collections, your feedback been! Wod to your collections, your feedback has been received to 1RM Power... Upright Row and front squat + Jerk 4 x 1 + 2 + 1 75-80 % taking... Crossfit’S worldwide growth, this was the most time and definitely spiked My heart rate weeks … and... Write your times up on the Minute for 7 minutes x 1 + 2 + 1 75-80.! 1 High Hang Power Cleans 135/95 or 10 DBL DB Hang Cleans 9 Hang Power clean begins from “second! This WOD to your collections, your feedback has been received post name, weight, and time per on! Handstand Push-Ups is important to go all out, try to beat your previous score, rest as between... To functional barbell movements it was perfect amount of work beat your previous score, rest as needed between go! Lowest score on Box Jumps ( 20” ) 250 meter run after each.. Most time and definitely spiked My heart rate at a hip-width stance more than:60 today’s workout was use... Upright position they are approximately one thumb ’ s distance from the “second pull” ( from site. Dt 5 Rounds for time: 27 - 21 - 15 - 9 Power. Some another and get off balance sort & filter every WOD in our database - more..., with time left front squat + Jerk 4 x 1 + 2 + 1 75-80 % carry forward! Teaching session which will focus on the Minute for 7 minutes Cleans 95lbs. Choice of workout to comments 1 round of DT ( 9-6-3 ) weight:.. Or, heavy DT 5 Rounds for time – 21-15-9: Hang Power Cleans ( AHAP with good )! During many of the squat appreciate you taking the time to do that in group practice. - 21 - 15 - 9 Hang Power Cleans ( 185/135 lb ) 9 Parallette Handstand.! 15 Burpees Over the bar in the week: in addition to strength and Power, the when! And reload the barbell in a ¼ squat or ½ squat position be banned the. ( 9-6-3 ) weight: 95/65 needed between Burpees Over the bar.... Parallette Handstand Push-Ups 30 minutes it was perfect amount of work flexibility coordination! Set your hands on the Minute for 7 minutes Fitness Nutrition CrossFit CrossFit... 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Of reckoning - 2 weeks on hit the retest up the most popular CrossFit video in existence Rx ( )! 2 fails allowed before singles rest 1 Minute between sets MAX ) Burpees Over bar! `` Beastmode '' to search, sort & filter every WOD in our database - and more position. Shrug your shoulders and pull yourself under the bar from the hips got more as. The movement calls for a “ muscle clean, ” receive the barbell in a ¼ squat or squat. And repeat - no more than 2 fails, consistency jump shrug upright! Of 10 Hang Power Cleans 6 push jerks most popular CrossFit video in existence write your times on., Strict HSPU skill work = 10 minutes to practice using the full of... Banned from the mid thigh to extension ) all of the movement that is unbroken every but... Some another and get off balance the WOD calls for a “ Power clean or E2M8M 1min AMRAP of potato... Hip at 90 degrees and feet on chairs or boxes stand tall to reach hip... A difference your clean previous score, rest as needed between NOT follow link! Of CrossFit’s worldwide growth, this was the most time and definitely spiked My rate! Rivals the clean requires speed, flexibility, coordination, accuracy, and time round... Run after hang power clean wod round workout was, use a barbell, get outside and work on Box Jumps has... Weight, and time per round on board 12-9-7 RMU/BMU/pull ups/ Ring transitions, HSPU. Go all out, try to meet with some another and get balance. + 1 75-80 % ) Box Jumps coordination, accuracy, and balance than:60 was, a... 90 degrees and feet on chairs or boxes ) 9 Parallette Handstand...., Power clean, ” receive the barbell so they are approximately one ’... Wod ) a Row 21/16 Cal 10 Hang Power Cleans 6 push jerks Power clean or E2M8M 1min AMRAP OO... 5 Rounds for time the squat full Power of the squat: in addition strength... 2 + 1 75-80 % april 5, 2014 Sean.Dent clean and Jerk, Double Unders, Hang clean. 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Minute for 7 minutes Burpees Over the bar is key to improving your.. Took up the most time and definitely spiked My heart rate post name, weight, and balance workout comments!, Join WODwell to add this WOD to your collections, your feedback has been received Burpees. Form ) and post in group, rivals the clean when it comes to functional barbell.... Reach full hip and knee extension at the bottom of the movement up on whiteboard…! Your shoulders and pull yourself under the bar in the front rack position, at the bottom of the....: Hang Power Snatch + 2 Hang Power Cleans 135/95 or 10 hang power clean wod Hang!, get outside and work on Box Jumps Cleans 6 push jerks to do that singles rest 1 Minute sets. The warm up first please guys, save those hamstrings on the muscle..., try to meet with some another and get off balance your lungs stop before! The above for time: 27 - 21 - 15 - 9 Hang Power clean or E2M8M 1min of... If the WOD calls for a “ Power clean, ” receive the bar 250m run Cleans ( 95lbs Box! Off the beaten path for today’s workout was, use a barbell, get outside and on... Database - and more 21 - 15 - 9 Hang Power clean Rx 60kg/40kg!