Here’s a little bit of instructional inspiration from two of CrossFit’s finest coaches to prepare you for today’s strength portion of the WOD. Coach Burgener takes us through grip and hand position considerations when performing a power clean in the first video.
Then we have Mark Rippetoe coaching Dutch Lowy through some power cleans. In this video, he emphasizes the bar position on the legs when preparing to jump the weight up during triple extension.
The most important thing to take away from these videos is hip drive. Watch how quickly the athletes in both videos open and close their hips. This is truly a quick and powerful movement. Be aggressive when going for your 3-rep max. If you are new to this lift, your coaches will take you through it and make sure that you work solid technique.
WOD – 7.15.09
Power Cleans 5×3
“3-2-1-2-3″
3 min row (for calories)
2 min squats
1 min plank hold
2 min squats
3 min row (for calories)
Track total reps/cals completed. For plank hold, each failure = 10 burpee penalty
um i did a really low power clean workout because im not very strong. the pounds were so low i wont even post them, and i cant remember my score for the cash out. it was in the 200′s though thats for sure.
my post was kind of useless!
Still working out @ Crossfit Buffalo…
AMRAP 20 mins
6 pullups
12 situps
18 dbl unders
16 rds+6 pu+12 su
stephen, i’m revoking your #1 status based on that lame post!
So I guess, everyone is doing 30 burpees tomorrow?
PC 95 – 135 – 145 – 155 – 160
Workout: 249 (I have a thing for squats)
95-115-135-145-165 (2)/224
the plank was cake!
95-95-105-115-145
269
95-135-155-155-155
246
135-155-165(split cleans)-175(sp cl)-185(sp cl)
c/o: 288 (71 cal,81 sq,0 penalties,75 sq,61cal)
Power cleans: 65-75-85-95-105
Cashout: 245
@6pm: 60-60-65-65-70(x2)F
@8pm: 251 (58/74/70/49)
You would get 251… DAMNIT
LMAO!!! Here I am looking at everyone’s post and feeling pretty good because my total is actually decent. Then I started second guessing myself because I know there’s no way in hell I could come so close to Chris and nearly beat some of the other guys in the gym so I decided to recalculate my total on an actual calculator instead of relying on my math on the whiteboard…turns out my total is 185 NOT 245 as originally proclaimed! This just proves #1 I suck at math and #2 I really shouldn’t try to calculate numbers immediately after finishing a WOD! My apologies guys!!!
35-40-45-50-55
and 190 ish…
35-40-45-50-55
and 190 ish…