Hang Cleans

  • Saturday, June 11, 2016

    Review

    With PVC or EBB Review (10 Min)

    High Hang/Hang Power Clean
    Push Jerk
    Hang Power Clean
     

    Warm Up (15 Mins)

    Work In Your Teams

     
    5 High Hang Power Clean + 5 Push Press each
    4 High Hang Power Clean + 4 Push Press each
    3 Hang Power Clean + 3 Push Jerk each
    2 Hang Power Clean + 2 Push Jerk each
    3 Hang Clean
    Hang Clean

     

    * Increase the load each round by a little

    * The last set of 3
    Hang Cleans should be done around the heaviest lift.

    * These don’t need to be done unbroken. When the loads get heavier, you should definitely be doing them in sets of 1.

    Metcon

    Teams of 3

     
    3 Min AMRAP High Hang Power Cleans
    3 Min AMRAP Push Press
    Rest 1 Min Increase Weight
    3 Min AMRAP Hang Power Clean
    3 Min AMRAP Push Jerk
    ​Rest 1 Min Increase Weight
    3 Min AMRAP Hang Clean
     
     

    One person works— one person holds a plate over their head (45/25) while one person rests

     

     

    Continue Reading
  • Friday April 24th

     

    Skill

    Kipping

     1) Review and Practice Dead Bug and The Hollow Position from the floor. (10 Mins)

    • Your lower back, butt, and heels should be touching the ground. Think about pushing your belly button to the floor.
    • Legs and arms straight and together with toes and arms pointed.
    • Staying tight, your head & shoulders come off the ground with ears glued between your shoulders

     2) Hip Thrust From The Ground (10 Mins)

    • For this drill lie on the ground with legs up and bent at 90 degrees 
    • Thrust your hips to the ceiling and land with your feet are flat on the ground

     

    Metcon

    4 Rds of :40 work, :20 rest of

    Box jumps
    Toes-to-bar
    Hang cleans
    Bar facing burpees

    Less than 6 months: 8 reps per interval of work

    Continue Reading
  • Monday March 30th

    Strength

    Back squat

    3 x 5

    Press

    3 x 5

     

    Metcon

    AMRAP 2 Double-Unders (if you get to 75, move on to…)
    AMRAP 2 Hang Cleans (if you get to 15, move on to…)
    AMRAP 1:30 Double-Unders (if you get to 50, move on to…)
    AMRAP 1:30
    Hang Cleans (if you get to 10, move on to…)
    AMRAP 1 Double-Unders (if you get to 25, move on to…)
    AMRAP 1
    Hang Cleans (if you get to 5, stop.)

     

    Your goal is 150 Double-unders and 30 Hang Cleans < 9:00. If you finish, your score is your time. If not, score is double-unders/Hang Cleans.

    Beginners: 10 x 3 Hang Cleans resting 30 sec between efforts. Then practice Double-Unders for 5 minutes.

    Continue Reading
  • Monday March 16th

    Strength

    10 Min EMOM 2 Cleans

     

    Metcon

     

    Diane

    21-15-9

     

    Deadlifts
    Headstand Push-ups 

     

    Deadlifts @ 60% of your 1RM. 
    Headstand push-ups to no more than two Abmat–otherwise use some version of the pike press

    Workout is Structured as follows:

    AMRAP :75 deadlifts. If you get to 21 before time is up, move on to…
    AMRAP :75s HSPU. If you get to 21 before time is up, move on to…
    AMRAP :60s deadlifts. If you get to 15 before time is up, move on to…
    AMRAP :60s HSPU. If you get to 15 before time is up, move on to…
    AMRAP :45s deadlifts. If you get to 9 before time is up, move on to…
    AMRAP :45s HSPU. If you get to 9 before time is up, you’re done.

    Newer People will do six rounds not for time of 5 deadlifts and 5 pike presses or dumbbell presses. Rest 30s between sets.

     

    Continue Reading
  • Monday September 8th

    Strength

    Hang Power Clean/Power Clean

    14 Mins to find Heavy Single

     

    Rest 8 Mins

     

    Metcon

    8 Min AMRAP

    Hang Power Cleans or Power Cleans (Use 80% of your Heavy Single)

     

     

    Resources

    3 Exercises To Do NOW via Tabata Times

     

    Continue Reading
  • Friday July 25th

     

    Metcon

    Mental Toughness

    Horrible Hundred 

    Courtesy of Freddy Camacho

     

    Deadlift, 25 reps

    Hang Clean & Jerk, 25 reps (GTOH with plate for those not proficient with Cleans)

    Thruster, 25 reps

    Overhead Squat, 25 reps (Front Squats or Goblet Squats for those not proficient with OHS)

     

    20 Min Time Cap

     

     

    Resources

    Learn To Let Go via CrossFit Invictus

     
    Continue Reading
  • Saturday June 28th

     

    Metcon

    OG CrossFit WOD
    "
    Nasty Girls"

    Partner WOD

    Teams Of Two

    One Partner working at a time



    5 Rds



    50 Air Squats

    7 Ring Dips

    7 Pull Ups

    10 Hang Cleans



    Break up work any way you want

     

    The Ladies behind the Nasty Girls

    Annie Sakamoto

    Annie was the original and quintessential, “Nasty Girl.” She was the pint size woman who regularly accomplished superhuman feats of strength and endurance. She was so synonymous with CrossFit she even had a WOD, “Annie,” named after her. 

    Eva Twardokens

    Eva T (on the left) had a bit of a different story. She was a two-time Olympic Athlete forced to retire due to career ending injuries. She stumbled apon Greg Glassman in a spin class and was soon to become a “Nasty Girl” shortly after becoming a private client of Glassman’s.

    Nicole Carroll

    The director of CrossFit’s Certification and Training Department. She was a helping hand in training Dave Castro to be in the position he is in now today, the programmer of the Games WODs. Today there are roughly 10-20 seminars scheduled around the world on a weekly basis. Nicole has her hands full!

     

     

    Resources

    The 3 Elements via Breaking Muscle

    Continue Reading
Subscribe to Hang Cleans