Hang Clean

Friday, March 29, 2019

CrossFit Golden - Lacey/Janet

12:00 PM ~ 12 of us

Warm Up

Hip/Hammy
20 ankle drivers
20 air squats
20 lateral lunges
20 trunk twists
10 cat/camel
20 jump squat

PVC Clean
shift drill - knee to pocket
triple extension
high pull
turn over drill
front squat
foot work

Empty Barbell Hang Cleans

Hang Cleans

Every 90 seconds, for 12 minutes (8 sets):

Hang Clean (1)
Start moderate and build to a heavy single – take no more than 5% jumps between sets

50-55-60-65-70-72-72-72kg (159#)

I struggle to get under the bar and typically find myself doing a power clean and then a front squat.  Lacey suggested focusing on my foot work to transition into a squat stance quicker.

Metcon

For time:
Row 1500 Meters
15 Hang Cleans (225/135 lbs)
30 Alternating Pistols

I paced the row really well and finished at 7:00 on the nose for the cap.

I lightened the hang clean substantially to 60kg (132#) we were challenged to keep our heavy single.  I finished the 15 reps at 16:00 (~9 minutes)

I scaled the alternating pistols to pistols to a 20" box and was able to get through all 30 at 19:20 (40 seconds under the cap for this workout

Walking Lunges - 100' with 35# racked on the left shoulder

Reverse Hyper - 2 sets of 8 reps at 90#