CFD|SWEAT

Weekdays at 4PM. 45 minutes of CrossFit inspired cardio.

 

ON RAMP

Safely learn the fundamentals of CrossFit. Every Tuesday at 7:30PM.

 

YOGA

Sundays at 8AM. All members welcome.

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February 25, 2020

By | Workout of the Day | No Comments

Skill

EMOM for 10 Minutes
2 Hang Power Cleans

Work up to a moderate weight Hang Power Clean and perform 2 repetitions every minute for 10 minutes.  Choose a weight that allows you to do all two reps in a row.  For a power clean we’re looking for a little bit lighter weight than you would use in a squat clean.  You’ll catch the bar in a partial squat dropping as low as is needed.  If you end up breaking parallel you have lifted correctly but have possibly gone a little too heavy.  Practice utilizing the “hook” grip so you can maintain control of the bar!

WOD

AMRAP in 15 Minutes
10 Push-ups
5 Hang power cleans 185/135 lb

Workout notes

Today’s workout is a longer fifteen minute couplet of push-ups and hang power cleans.  The benchmark load on the hang power clean is on the heavy end. You should have a good idea what a strong effort load would be from the skill work today.  Use that practice to determine what weight you’ll use on the bar today.  If you are considering bumping up what you normally do in a workout you’ll still want to keep it in the sixty to sixty-five percent range so you can work through most of your rounds in larger sets.  Hook grip will be your friend here as gripping the bar in a hang power clean is tough without it.  If you find that you are stuck performing singles then you have gone too heavy. For the push-ups use a standard that you can maintain for the entire workout.  Push-ups are bound to fall off even for those that have an easy time with them.  Break up your rounds early and often so you can keep moving.

 

 

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