Hang Power Clean

All posts tagged Hang Power Clean

WOD 2014-02-19

Posted by bronick on February 20, 2014
Posted in: CrossFit, WOD. Tagged: , , , , .

http://www.norcalcrossfit.com/blog/122/norcal-crossfit-feb-19th-2014

WOD: Every 90 second for 10 rounds…

  • 1 Deadlift
  • 2 Hang Power Cleans
  • 3 Power Cleans

Result: 135#  for all rounds

The goal was to do this as a complex and not let go of the bar, but since I have issues with the front rack and per suggestion from coach Miranda, I only held my grip in the front rack for the 1st hang power clean. The rest I let roll onto my fingertips to get a better rack position and then dropped the bar for the next rep. The weight was a good choice, as I was finishing with just quite not enough rest before the next rounds and the so it keep the intensity up.

Also, we had a guest visit from Mr. Khalipa, Jason that is. And as I remembered he liked to do back in the day…

Post-WOD ass-kicker: 5 min AMRAP

  • 6 wallballs
  • 3 burpees

Result: 5 rounds

2011-11-14 WOD: Hang Power Cleans + 5 Rounds for time

Posted by bronick on November 15, 2011
Posted in: Uncategorized. Tagged: , , .

So I didn’t make it back to the gym much last week. My legs where  just wrecked from the squats on Monday. Eating during the week was ok, not so much over the weekend.

But it was back to the gym on Monday, even if it was kinda late… hit the 7:30pm class since I didn’t leave work until 7:00pm. Workout was alright, but as usual… I didn’t scale properly and the KB swings slowed me down a lot because of my back. Was suppose to only take about 5min and I took almost 10min. I did talk to Karo a bit after and he said I need to focus on keeping my core tight when doing things like this. He said that is very common for folks to not have an issue keeping tight during heavy lifting, but they forget it about when doing high rep stuff like KB swings and box jumps. I know my core is definitely on the week side, so I really need to work on that… guess its time to start doing some hollow hold/rocks at home.

WOD:

Heavy Hang Power Cleans – 2 rep, repeat for about 15min

5 Rounds for time of:

  • 20 Kb swings @ 1.5 pood (yes 1.5 pood, don’t go 2 pood)
  • 20 Air Squats

RESULT:

Hang Power Cleans: 95# … 185#

5 Rounds: ~10min

WOD – “DT”

Posted by bronick on July 22, 2010
Posted in: WOD. Tagged: , , . Leave a Comment

WOD: “DT”

Five rounds for time of:

  • 155 pound Deadlift, 12 reps
  • 155 pound Hang power clean, 9 reps
  • 155 pound Push jerk, 6 reps

RESULTS:

20:25 @ 135#

As usual my wrists where the week point and the last few rounds I was only doing 2-3 jerks at a time. I also had an interesting talk with Rick, as it is the top side of my wrist which were the most strained. Neither of us could figure out what I was doing to cause that, as you would think it was the underside which was getting stretched.

I did try the hook grip which REALLY saved my forearms. Granted my thumbs where a little sore, but my forearms where fine which was great!