Christy's XFit Blog
The more I CrossFit, the less I suck.Archive for hang power clean
WOD #251 – 6 October 2010
W/U: group sprints, bar drills, 10 V sits, 10 pushups
WOD: Push Jerk
2-2-2 (60% 1RM) = 55-55-55
2-2-2 (90% 1RM) = 75-75-75
3 Rounds:
1 Min Hang Power Cleans (95/65) – scaled to 55#
1 Min Front Squat (95/65) – scaled to 55#
1 Min Push Press (95/65) – scaled to 55#
1 Min Rest
total = 135 (HPC = 20, 20, 17; FS = 20, 13, 13; PP = 11, 10, 11)
WOD #132 – 18 February 2010
W/U: 2x(15 KB swing 10#, 15 sit ups)
WOD: 1000 m row = 4:17
Hang Power Clean 1-10-1-20-1-30
65-35-75-45-85(PR)-55-90(F)-90(F)
1/2 Tabata HSPU
Notes: didn’t have a PR for HPC, so didn’t know where to start. Next time go heavier on the high reps. 2nd WOD at CrossFitFlexGym in Golden, CO.
WOD #70 – 6 November 2009
W/U: group
WOD: “Nasty Girls”
3 rounds for time
50 Squats (scaled to 40 squats)
7 Muscle-ups (sub: 21 Pullups, 21 Dips) (scaled to 15 pull ups, 15 dips)
10 Hang power cleans 135/95 lbs (scaled to 55#)
time = 14:15
WOD #21 – 24 July 2009
W/U: 1 lap, 3x (10 SPT, 10 OHS, 10 dips, 10 pull ups, 2 samson stretch
WOD: 3 Rounds for time:
10 Hang Power Cleans, 135/95 lbs (scaled to 35#)
30 Burpees
50 Double Unders (scaled to 100 single unders)
time: 10:40
note: goober move – actually did 4 rounds plus 10 HPC and 10 Burpees
