Category Archives: Hang Power Cleans

July 16, 2014

SWOD: Shoulder Press 80% x 3 85% x 3 95% x 3 or more SWOD: 15-10-10-10-15 for time of: Hang Power Clean (75/55#) Overhead Squat (75/55#) Push ups

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February 14, 2014

WOD – Strength Back Squat 5×5 WOD – MetCon 5 rounds for time of: 12 Hang Power Cleans (95# / 55#) 18 Med Ball Cleans (20#/14#) 24 Air Squats Cash Out 250m Row for time WOD Courtesy of CrossFit Stand

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November 15, 2013

Today’s WOD 15 minute AMRAP: 5 Handstand Push ups 10 Pull ups 15 Jumping Lunges Weekend WODs Saturday: Rest or Easy 20-30 minute run Sunday: 20 minute AMRAP (95/65#): 5 Thrusters 7 Hang Power Cleans 10 Sumo Deadlift High Pulls

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October 7, 2013

Today’s WOD Deadlifts 8-6-4-2-2-2-2 Standing Shoulder Presses 6-5-4-3-3-3 then 5 rounds for time: 10 Hang Power Cleans 10 Burpees Tomorrow’s WOD 35 minute Long, Slow Recovery Run (first 8 minutes barefoot)

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September 27, 2013

Today’s WOD 30 minute Long, Slow Distance Recovery Run (first 5 minutes barefoot) Tomorrow’s WOD 12 minute AMRAP: 12 Hang Power Cleans (95/65#) 8 Push Ups 4 Pull ups

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March 19, 2013

SWOD: 20 Back Squats (add 5# to last week’s weight used) WOD: 3-6-9-12-15-18-21-18-15-12-9-6-3 of: Hang Power Cleans 65/45# Abmat Sit ups

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January 28, 2013

SWOD: Bench Press Warmup sets: 5x 35% 5x 45% 3x 55% Working sets: 5x 75% 3x 85% 1+ 95% WOD: 10 Minute AMRAP: Run 200m 7 Hang Power Cleans (135/95#) 12 Burpees Post WOD: 100 Atomic Sit ups for time

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