Hang power clean

Tuesday April 18, 2023

CrossFit: Main: 20 min AMRAP: 2 person teams; partners rotate through FULL rounds before switching 5 bar facing burpees 5 hang power clean (~50-60% or 1rm full clean) 5 calorie bike Lvl6: jump over bar, 155/105# Lvl5: jump over bar, 135/95# Lvl4: jump over bar, 115/75# Lvl3: step over bar, 95/65# Lvl2: step over bar,

Tuesday April 18, 2023 Read More »

Wednesday 3/21

CrossFit: A. Hang power clean warmup/ skill work 1. burg. warmup 2. cycling reps- transitioning to mid thigh and tng B. AMRAP 8 min: 8 hang power cleans 8 burpees- lateral jump over bar Longevity: A. DB clean skill work B. AMRAP 7min: 5 tall box step ups 5 DB cleans- pass through full squat

Wednesday 3/21 Read More »

Thursday 12/7

CrossFit: 3, 3 min rounds, with 2 min rest between each. Choose ANY weight for each movement to move most weight possible in each 3 min session. Reps x load = score 0-3 min: Deadlift 2 min rest 5-8 min: hang power clean 2 min rest 10-13 min: shoulder-overhead QuickFit: Teams of 4: AMRAP 12

Thursday 12/7 Read More »

Monday

A. 10 min clock to build to a heavy complex of: 1 deadlift + 2 hang power clean + 3 push jerks (todays emphasis is the push jerk- making sure to have a strong rack position and vertical torso during dip drive phase) B. E 30sec x 5 min (10 total): 1 complex @70-75% of

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Friday

A. 10 min to build to a heavy single complex: 1 Deadlift + 1 hang power clean + 1 push jerk (heavier than last week) B. Every :20 for 5 min (15 sets) 1 Deadlift + 1 hang power clean + 1 push jerk @ 70% of 1rm.

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