Christy's XFit Blog

The more I CrossFit, the less I suck.

Archive for hang squat clean

WOD #229 – 26 August 2010

W/U: 4x(5 bar front squat, 2 min foam roll quad, 5 bar split jerk, 1 min lax ball trap, 10 push, 10 bar DL, 10 sec Sampson stretch)

WOD: Wendler deadlift
105×5, 130×3, 150×3, 167.5×5

4 Rounds
1 Power Clean (135/95) – scaled 60#
2 Hang Squat Cleans (135/95) – scaled 60#
3 Split Jerks – scaled 60#
10 Burpees
Rest 1 Minute

time = 7:37

Notes: next time go 65#

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WOD #189 – 23 June 2010

W/U: group sprints, dynamic stretches

WOD: Press 5-5-5
50-55-65(2)-57.5(4)

For Time:
20 Hang Squat Clean (95/65) – scaled to 55#
400m Run
15 Hang Squat Clean (95/65))
400m Run
10 Hang Squat Clean (95/65))

time = 8:16

Notes: not sure why I scaled to 55# on this one, should have tried for 65#.

WOD #109 – 14 January 2010

W/U: Burgener

WOD: Snatch 1-1-1-1-1-1-1
35-45-45-45-45-45-45

21-15-9 for time:
Hang Squat Cleans, 135/95 lbs (scaled to 55#, 45#, 45#)
Explosive push-ups (scaled to knee push ups)

time = 8:46

notes: Paleo diet Day #5, metcon was suckage, felt exhausted.