Hang Power Clean Fitness Workout #206

Day 11/56

CONDITIONING:
EOMOM, 12 minutes
(Every Other Minute On the Minute)
10 Deadlift @ 75% 1RM

Then; immediately following:
AFAP 1 Mile Run

INTENSITY:
9-6-3
Hang Power Clean (185/115)
Box Jump (30/24)
Burpee Pull-Ups

RESET:
50' Samson Lunge
60 Cobra Pose
50' Bear Crawl
10 Iron Cross Stretches
50' Broad Jump
20 Dot Drills (link)

Fran Fitness Workout #180

Day 87/112

SKILL WORK:
EMOM 5 minutes
2 Muscle-Ups (or 4 muscle-up progression moves)

3 Position (Squat) Snatch:
High-Hang, Low Hang, Full Complex
2 reps Complex @ 55% of 1RM snatch
1 rep Complex @ 65%
1 rep Complex @ 75%

Hang Power Clean:
2 sets: 2 reps @ 65% of 1 RM squat clean
1 set: 2 reps @ 75%

1 set: 2 reps @ 85%

INTENSITY:
Fran
21-15-9
Thrusters (95/65)
Pull-Ups

RESET:
6 Rds
30m Sprints
30s Rest

Hang Power Clean Fitness Workout #136

Day 18/112

INTENSITY:
AMRAP, 12 Minutes
5 Hang Power Clean (95/65)
10 Wall Balls
20 Double Unders

RESET:
Up to 10 minutes, practice backwards roll to push-up position
If you have backwards roll to push-up down, work on backwards roll to handstand.

http://gymnasticswod.com/content/straight-arm-back-extension-roll-push-position http://gymnasticswod.com/content/back-extension-roll-progression

Heavy Working Fitness Workout #102

Day 24/58

INTENSITY:
9-6-3 Reps of:
Hang Power Clean (155/115)
Barbell Walking Lunge (155/115)
Burpee Box Jump Overs (24/20)
KB Swing (2p/1.5p)

RESET:
2 Rounds of:
60s Weighted Squat Bridge (3p / 2p) - 1.5p KB in each hand
10 KB Snatch, Alternating (1.5p/1p)
10 Barbell Floor Wipers

Nasty Girls Fitness Workout #63

Day 89/112 

INTENSITY:
Nasty Girls
Complete three rounds for time of:
50 air squats
7 muscle-ups
10 hang power cleans (135/95)

RESET:
Find a partner and get a green band. Complete 2 rounds of:
Partner Resisted Band Runs w/ sandbag 50m
60s Samson Stretch, each direction
Rest 60s

Alpha Series - Week 2, Phase 2

Phase Length: 5 Weeks
Sets: 4
Rep Range: 8-10
Load: 75-80% 1RM (1 Rep Max)

Monday:BP / 6 Clappers
Tuesday:EMOM 12m, PP, WBxJ, HR
Wednesday:BSQT, 10 Hollow Rock
Thursday:Snatch, 6 T2B
Friday:HPC, 25' Bear Crawl
Saturday:5k Run
Sunday:2 Sets, Max Reps Push-Up
The exercises listed after the lift are to be done between each set.

Rest no less than 2 and NO MORE THAN 3 minutes following the LIFT.

OLY LIFT KEY:
BP - Bench Press
BSQT - Back Squat
C&J - Clean and Jerk
DL - Dead Lift
FSQT - Front Squat
GSQT - Goblet Squat
HPC - Hang Power Clean
OHS - Overhead Squat
OTB - Over The Back w/ Sandbag
PC - Power Clean
PJ - Push Jerk
PP - Push Press
SDHP - Sumo Deadlift, High Pull

Click here for additional phases

Double Under Fitness Workout #27

Phase 2 - Day 36/112

INTENSITY:
For Time:
100 Double Unders
10 Hang Power Cleans (185/135)
75 Double Unders
10 Front Squats
50 Ring Rows

RESET:
25 Bench Dips
25 Toes to Bar
25 Walking Lunges
25 Spiderman Lunges

Chipper Fitness Workout #13

Phase 1 - Day 17/112

INTENSITY:
10 Rounds for Time of:
8 Wall Balls
6 Weighted Box Jumps (1p/.5p)(24/20)
4 Ring Rows
2 Sumo-Deadlift High-Pull (135/95)

RESET:
15 High Kicks, right
15 Rear Kicks, right
15 High Kicks, left
15 Rear Kicks, left
60s Squat Bridge
5 Spiderman Lunge and hold 5s, right
5 Spiderman Lunge and hold 5s, left

18 DEC 2012 - EMOM, HPC and Weighted Box Jumps

INTENSITY:
EMOM, 12 Minutes
2 Hang Power Clean (155/115)
3 Weighted Box Jumps (24/20in.) (1p / .5p)

RESET:
60s Squat Bridge
10 Spiderman Lunges, each leg
60s Resistance Band on each of the 4 angles of the shoulder

12 DEC 2012 - Deadlift, Burpees, HPC and Push-Jerks

Awesome capture of the explosiveness of
the legs and hips. Arms are slack, limp.

INTENSITY:
5 RFT
21 Deadlift (135/95)
15 Bar-Facing Burpees
9 Hang Power Cleans (135/95)
6 Push-Jerks (135/95)

RESET:
3 Rounds of:
Max Time Parallette L-Sit
50 Bear Crawl Steps

14 OCT 2012 - Sunday Funday! Dumbbell Work

If you feel like this after a workout - you're doing it right!

INTENSITY:
Without putting the dumbbell down perform

10-9-8-7-6-5-4-3-2-1 rep rounds of:
Single-Dumbbell Deadlift
Single-Dumbbell Hang Power Clean
Single-Dumbbell (Back) Squat
Single-Dumbbell Press
Rest no more than 60s between rounds

RESET:
Work on what hurts or what is sore - 10 minutes active stretches or joint work

12 OCT 2012 - CrossFit Chipper

INTENSITY:
For Time:
250m Row
25 Hang Power Cleans (75/45)
25 Dips
25 Front Squats (75/45)
25 Sit-Ups
25 SDHP (75/45)
25 Burpees
25 Thrusters (75/45)
250m Row

RESET:
2 Rounds, 10 Reps of:
Landmine Bus Drivers (each direction)
Suspension Pikes

21 SEPT 2012 - Run, Bar-Facing Burpees, HPC, HSPU

INTENSITY:
(All) For Time:
800m Run;
Then:
3 Rounds of:
15 Bar-Facing Burpees
10 Hang Power Cleans (135/95)
5 HSPU

RESET:
2 Rounds, 10 Reps of:
Spiderman Lunge
Cobra Push-Ups
and
60s Plow Position

01 JUL 2012 - "Nasty Girls"

HEAVY:
Rest Day

INTENSITY:
Nasty Girls
3 Rounds for Time of:
50 Air Squats
7 Muscle Ups
10 Hang Power Cleans (135/95)

RESET:
2 Rounds of:
25 V-Ups
10 Landmine Cross Chops (45/25)
25 Hollow Rocks

29 APR 2012 - "DT"

HEAVY:
REST DAY

INTENSITY:

"DT"

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Post time to comments.


RESET:
2 Rounds of:
20 Passthroughs
Cobra Pose, 60 second hold
50' Bearcrawl
Spiderman Lunge and Hold, Left Leg, 60 seconds
Spiderman Lunge and Hold, Right Leg, 60 seconds

25 MAR 2012 - Hang Power Cleans

HEAVY:
Hang Power Clean
Between Sets, complete:
5 Suspended/Ring Push-Ups
5 Suspended Fly

Use the phase information to the right for reps and load. Take no more than 20 minutes on this section. Complete sets + reps listed, and rest for approximately 90 seconds between each set.

INTENSITY:
Rest Day

RESET:
3 Rounds of:
Plank, total of 2 minutes hold
10 Iron Cross
Wall Sit, total of 2 minutes hold
10 Suspended Body Saws

Click on Exercises and Terms for explanation of exercises.

10 MAR 2012 - "DT"

WORK:

3 Rounds, 10 Reps each of:
1-Handed Kettlebell Swing (each arm)
KB Goblet Squat
KB Orbits

WOD:
“DT”
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Post time to comments.

**In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.**

POST:
500m Row
100' Bear Crawl
50' Spiderman Lunge

09 MAR 2012 - Double-Under-rific

WORK:

EMOM for 10 Minutes
2 Hang Power Cleans (BW*)
3 Box Jumps (30")
4 KB Swings (2p/1.5p)

WOD:
50 Double Unders
Rest 20 Seconds
40 Double Unders
Rest 15 Seconds
30 Double Unders
Rest 10 Seconds
20 Double Unders
Rest 5 Seconds
10 Double Unders

Record your total time, including rests.
POST:
3 Rounds
50' Bear Crawl
10 Clapping Push-Ups
8 Walking Lunge
6 Bench Press (135/95)
*BW - Bodyweight