Monday, January 30, 2012

Double Unders, HSPU, Hang Power Cleans

Warmup 10’
NORCAL (Jump Rope)
Burgener WU
Skill Transfer exercises
  • Push press behind neck
  • OHS
  • From squat, press behind neck
  • Snatch Balance
Max Effort (ME): Snatch
Games athletes: Snatch. Endurance athletes: athlete's choice of either Power or full Snatch.
Post loads to comments. 5-10 minutes rest then CFE S&C WOD.
As many rounds as possible in 12:00 of:
  • 15 Double Unders
  • 12 Handstand Push ups
  • 9 Hang Power Cleans, 135/95 pounds
Post rounds to comments.
Stretching 5’


  1. Power snatch 2RM 35#. Followed by OH squat. Still needs a lot of work. Need to get down under faster, need to stay back. This is a very difficult lift for me. More OH squats needed.

    WOD: 3 Rounds + 20 reps. 55# hang power cleans. Green and blue band assisted HSPU, full range of motion.

    The limiting factor for me on this WOD was the HSPU. I could only squeeze out 6 at a time with this assist. Following these with the power cleans really made me work for form since my arms were shot afterward! A good work. Need Charles eyes for help with these complex lifts.

  2. CW: 3 rounds + 11 DU. I got more consistent DUs with less misses, even some 3-5 reps in a row. Cool! Cleans at 75#.
    Snatch - 2 x 65# PR Yay!


How'dja do? Waddya think?