Odin and Cindy wrapping up a 400 meter run
WOD
Hang Power Clean 1-1-1-1-1-1-1
Post weight and comments
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The point of this workout is to really emphasize the explosive nature of the movement from the top of the knee (basically the end of the deadlift) up through the catch. It has applications in the Power Clean, the Squat Clean, the Clean and Jerk, and the Snatch. From a named workout standpoint, mastery of this movement will really improve your time for Grace, and will see you put up improved numbers for the Olympic lifts. Take your time with it, and focus on form. It’s perfectly acceptable to take 5 minutes between sets – this is a maximum effort workout, and it’s not for time. Be aware that you very probably will be tired and already be feeling the beginnings of soreness when you finish this WOD. Despite the fact that it doesn’t look like all that much work, if you work hard and really put forth max effort, this workout will leave you tired.
And if you’re anything like Will, this workout will leave you wanting to eat meat.
January 18th, 2009 at 2:36 pm
WOD’in with the old crew at CrossFit Persevere – good times, always!
BUT I Sucked today.
100, 105, 110F, 115F, 110F, 110F,110F
Got 110 on 1/5 – no dice today!
January 18th, 2009 at 2:50 pm
Interesting wod today…
100,105,115,120,125F (x
Alright Bring on a “Fight Gone Bad” im ready!!!
January 18th, 2009 at 7:14 pm
CWWUx3 with mods… push ups for dips, pullups angled on rings.
55lb. hang power cleans x 3 to get form
WOD 65, 75, 85(failed), 85 (failed), 65 (focus on form), 75, 85(failed; would have killed my back had it not been strong from yoga), 85!!!
Yes, I did 8 but I really wanted to get 85. Total mental victory for me. Had both Will and Cindy coaching and demonstrating, which helped. Practiced medicine ball squat cleans after to try to get the form down better. Hard for me not to row or curl. Abs really (good) sore from 2 days ago. ABS by 40…
January 18th, 2009 at 10:22 pm
As Cindy already said, we rocked this one over at CrossFit Persevere this morning.
For me, it was:
135×3 / 185 / 205 / 225 / 235 (F) / 235 (F) / 235 (PR) / 245 (F)
The whole key for this one is to just be aggressive, and get everything (legs, hips, high pull) to go full bore and in the right sequence. I felt like I made some real progress in that regard today. Still need to work on dropping a 1/4 squat under in the catch – I tend to be too upright in the catch.
Was also nice to meet Merle McKenzie from CrossFit USA after we wrapped up the WOD.