Posts tagged with ‘hang clean’

  • WOD Blog | Workout of the day

    MONDAY 03-12-2018

    - by Admin

    HAPPY BIRTHDAY FOR SATURDAY TO COACH TAYLA ROHLANDT, FOR SUNDAY TO DEAN REIS, AND FOR TODAY TO KATHY MORIARTY!

    LEVEL 1

    A: BARBELL CONDITIONING

    Hang power clean + front squat
    5 sets of (1+1)x3

    B: CONDITIONING

    5 rounds for time of:
    15 hang clean, 61/43
    30 push-ups

    LEVEL 2

    A: BARBELL CONDITIONING

    Hang clean
    Build to a heavy triple

    B: CONDITIONING

    5 rounds for time of:
    15 hang clean, 61/43
    30 push-ups

  • WOD Blog | Workout of the day

    WEDNESDAY 28-11-2018

    - by Admin

    LEVEL 1

    A: BARBELL CONDITIONING

    EMOM 12:
    3 clean deadlifts
    2 hang power clean
    1 hang clean

    No resetting between lifts. Same load across

    B: CONDITIONING

    AMRAP 9:
    2, 4, 6, 8, …..
    Russian swing, 32/24
    Box jump over, 24/20

    LEVEL 2

    A: BARBELL CONDITIONING

    EMOM 12:
    1 set of the complex:
    1 clean deadlift
    1 hang clean
    1 power clean
    1 front squat

    No resetting. Increase load each round.

    B: CONDITIONING

    AMRAP 9:
    2, 4, 6, 8, …..
    KB snatch, 24/16
    Lateral box jump over, 24/20″

    *Switch hands as often as you want to on the snatch

  • WOD Blog | Workout of the day

    TUESDAY 27-03-2018

    - by Admin

    HAPPY BIRTHDAY TO ROUSSEAU HAGER AND NIC SOUVARIS!

    CROSSFIT

    LEVEL 1

    A. CONDITIONING

    6 rounds for time of:
    75 singles
    6 pull-ups
    6 push-ups
    12 DB hang (power) clean + jerk, 15/10*

    *Single arm, 6 reps/arm

    B. STRENGTH

    Romanian deadlift
    5 x 3, 70-80% max deadlift

    LEVEL 2

    A. CONDITIONING

    6 rounds for time of:
    75 double unders
    6 ring muscle-ups
    12 DB hang (power) clean + jerk, 25/15*

    *Single arm, 6 reps/arm

    B. STRENGTH

    Romanian deadlift
    5 x 3, 70-80% max deadlift

    GI JOZI

    Buddy Workout

    Buy in: 120 cal Air Bike / Ski Erg

    7 Rounds
    DU / Skip 60 / 120
    Band Sprint 50m + Walk Back each
    Burpee Pull Ups x 20

    Cash Out: 120 Air Bike / Ski Erg

  • WOD Blog | Workout of the day

    WEDNESDAY 20-09-2017

    - by Admin

    HAPPY BIRTHDAY TO GIANCARLO CARROZZO!

    LEVEL 1

    A. GYMNASTICS BENCHMARK

    1 attempt at max duration dip support hold (box/rings)
    1 attempt at max duration dip hold (box/rings)
    1 attempt at max duration static hang

    B. CONDITIONING TEST

    “Liz Jr.”

    21-15-9 reps for time of:
    Hang clean (40/30)
    Push-up

    *14 min cap

    LEVEL 2

    A. GYMNASTICS BENCHMARK

    1 attempt at max strict muscle-ups
    *Scale to 1 attempt at max strict C2B and
    1 attempt at max strict dips

    B. CONDITIONING TEST

     

    “Elizabeth”

    21-15-9 reps for time of:
    Clean (61/43)
    Ring dip

    *14 min cap

  • WOD Blog | Workout of the day

    FRIDAY 09-06-2017

    - by Admin

    A. BARBELL CONDITIONING

    LEVEL 1

    Hang clean
    Work to a heavy triple – NOT max

    LEVEL 2

    Hang clean
    Establish a 3RM in 15 minutes

    B. CONDITIONING

    LEVEL 1

    21-15-9-6-3 reps for time of:
    Front squat (45/30)
    Box HSPU (toes)

    LEVEL 2

    21-15-9-6-3 reps for time of:
    Front squat (61/43)
    HSPU

    *14 min cap