3/14/2011

''Hang Cleans 70-85% & Helen'' (03.14.2011)

Warm-up Drills (03.14.2011)
Row 750m
''Burgener Drill'' (3 Rnds/PVC)
5 x L-sit Pull-ups
7 x Push-ups (CFSG)
9 x Air Squats
12 x Hollow Rocks
-Samson Stretch
-Shoulder Dislocates (PVC)
-Scorpion Stretch
-ITB Stretch



''Hang Cleans 70-85%'' (03.14.2011)

Every minute, on the minute, for 10 minutes:
2 x Hang Clean (70-85%)

Notes: The Hang Clean starts from the standing position with the barbell at mid-thigh level, and is received in the full squat position (barbell in the front rack, seated across the shoulders).
Warm-up with 3-5 lightweight sets of Hang Cleans before beginning the time based component of this workout.
Use these warm-up sets to approach a load representing 70-85% of your 1-Rep maximum Clean (see archives 02.17.2011), stopping at a weight that can be executed with proper technique and feels moderately 'heavy'.
Once you've determined which load to use begin a 10 minute running clock and at the top of each minute execute 2 x Hang Cleans. The reps do not have to be unbroken, but they must be in rapid succession.
Continue for the full 10:00 if possible, failure constitutes not completing the 2 reps within a 1 minute window of time or 3 consecutive failed attempts at a lift. Technique is paramount.

Post loads and rounds/minutes completed to comments.

''Helen'' (03.14.2011)
Complete 3 Rounds for time of
Run 400m
21 x KB Swings (24kg)
12 x Pull-ups

Post times to comments.

Mobility WOD

CrossFit Endurance Rest Day (03.14.2011)

18 comments:

lewis.robertdavid@gmail.com said...

Tuesday is the 15th...

-Bert

Colby said...

Heavy cleans: 105>115>120 for final set. Use 120 for future efforts

Helen: 13:54 final three pullups performed with red band. Do not use in the future

Booyah

Laura said...

Hang cleans 75lbs
"Helen" 13.06

Marcus said...

Hang cleans 155lb
"Helen" 10:35

Anonymous said...

Hang Cleans 185# 1st 3 RDs, 175# last 7RDs

"Helen" 8:47

Danny

rickylake said...

Hangpower cleans: 155lbs

Helen: 12.02

Mtn Rob said...

95lbs
14:51 w 24kg

Anonymous said...

Heavy Clean: 55#
"Helen": 16:33
Alison

Peter said...

Hang Cleans - 95# while I master the technique

Helen 12:13 20kg Kettle Bell

lewis.robertdavid@gmail.com said...

Hang Cleans
165#

Helen
10:25 (8 minute PR)

-Bert

thammond18 said...

Hang Cleans...135lb
Helen...11:43 24kg

tommy

Kristina said...

Hang Cleans (95lbs)

Helen
12:49 (16kg)

Waldo said...

Cleans at 155lb then dropped to 145.

Helen - 12:50

Callie said...

hang cleans started at 110 for 2 rounds 100 for the rest.

helen 13:51

Anonymous said...

Hang Cleans - 135 lbs
Helen - 24 KG - 11:15

Jay

sdaghir@gmail.com said...

"Helen"
10.24

This has always been one of my favorites, hope everyone enjoyed the halfway smiley face for morale on the run.

Mint said...

Hang Cleans...125lb
Helen...10:14 24kg

Khan said...

10:41 w/ 16kg