Tag Archives: Hanging Cleans

Power Cleans then Dips, Rows, Cleans, Burpees and Double Unders

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Take 15 minutes and work up to a heavy

3 x Hang Power Clean

Then for max Double Unders, AMRAP in 9 minutes of the following ladders

  • 10-9-8-7-6-5-4-3-2-1 x Ring Dips
  • 10-9-8-7-6-5-4-3-2-1 x TRX Reverse Rows
  • Once done Max Double Unders in remaining time

Then for max Double Unders, AMRAP in 9 minutes of the following reverse ladders

  • 10-9-8-7-6-5-4-3-2-1 x Dumbell Cleans @ 12kg
  • 10-9-8-7-6-5-4-3-2-1 x Burpees
  • Once done Max Double Unders in remaining time

Results:  For the Power Cleans got up to 125lbs.  For the mecon (inspired by the Fit2Day workout from Monday) got 70 DUs in the first round, 9 in the second.

Muscle Up Practice then Cleans and Double Unders

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EMOM for 12 minutes (4 rounds of each) step through the three stations going for full range of motion

  • Station 1 – 5-6 x Ring Muscle Up Transitions
  • Station 2 – 5-6 x Ring Dips
  • Station 3 – 5-6 x Strict Bar Pullups

Then 5 rounds, rest 2 minutes between rounds

  • 1 x Hang Power Clean
  • 1 x Hang Squat Clean
  • 1 x Lift off plus Squat Clean

Then  AMRAP in 12 minutes of

  • 3 x Hang Squat Clean @ 95lbs
  • 30 x Double Unders
  • 6 x Hang Squat Clean
  • 30 x Double Unders
  • 9 x Hang Squat Clean
  • etc.

Results:   For the cleans 65-95-100-105-110lbs.  Metcon, 4 rounds (round of 15) plus 3 reps.  For the transitions, had one leg straight and the other bent to push off of.  Moved the bent leg farther out to reduce the amount of assistance it could give. 

Handstand Pushups then Cleans, Shoulder to Overhead, Front Squats and Burpees

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CF Invictus WOD from May 23.

E2MOM for 10 minutes (5 rounds)

  • 3-6 x Deficit Handstand Pushups

Then for total Burpees against a 2 minute running clock do

  • 3 x Hang Clean @ 95lbs
  • 6 x Shoulder to Overhead @ 95lbs
  • 9 x Front Squats @ 95lbs
  • Max Reps Buprees

Rest 2 minutes and repeat for a total of 5 rounds.

Results:  For the HSPU used the 25lbs plates and did 4-6-6-5-4 reps each round.  For the Metcon did 20-18-18-16-14 Burpees per round.

Front Squats, Deadlifts, Hang Cleans, Push Press and Burpees

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CF Invictus WOD from 26 April.

Every 3 minutes for 18 minutes

  • 2 x Pause Front Squat (pause 2-3 seconds at bottom)

Then AMRAP in 10 minutes of

  • 1 x Deadlift @ 95lbs
  • 1 x Hang Clean @ 95lbs
  • 1 x Front Squat @ 95lbs
  • 1 x Push Press @ 95lbs

Every time the bar rests on the ground do 5 x Burpees.

Results:  For the front squats 115-135-165-185-195-205lbs.  For the metcon 30 rounds.

TRX Core Work then Cleans, Deadlifts and S2OH

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Not for time 3 rounds of ( taken from Fit2Day 🙂 )

  • 10 x TRX Side Plank per side
  • 10 x TRX Atomic Pushups

Every 90 seconds for 9 minutes (6 sets)

  • 3 x High Hang Clean

Then every 3 minutes for 9 minutes (3 sets)

  • Max Reps Unbroken Power Cleans @ final weight from last part

Then AMRAP in 7 minutes of

  • 14 x Dumbbell Deadlift @ 16kg
  • 14 x Dumbbell S2OH @ 16kg

Results:  HH Cleans 65-80-95-105-115-125.   Power Cleans 8-7-5.  AMRAP 4 rounds plus 16 reps.