Tag Archives: Hanging Cleans

Handstand Pushups and T2B then Cleans, Lunges and Push Press

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Set timer for 5 two minute rounds.  Every two minutes on the minute do:

  • 5 x Handstand Pushups
  • Rest 30 Seconds
  • 3, 5, 7, 9, 11 x Toes to Bar (increase reps by two each round)

AMRAP in 10 minutes of the following, first round do 1 of each, second round do 2 of each, etc.  (taken from CF Ignite workout from 01.07.2015).

  • Hang Power Clean
  • Front Racked Left Lunge
  • Front Racked Right Lunge
  • Push Press

Results:  Metcon Part:  Finished the 7th round using 43kg which is a total of 28 reps of each.  HR max= 174 / ave = 160  For the lunge, I alternated left and right (didn’t do all on one leg then all on the other).  This one was good and very hard.  In the 6th round needed to break between lunges and presses.  In the 7th round rested between each and broke my lunges into two sets.

Cleans then Handstand Pushups, Kettlebell Swings, Manmakers

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Hanging Cleans

3-3-3-3-3 @ 55kg

Then for time of (inspired by Atomic CF WOD “Texas Man O’ War“)

  • 21 Kettlebell Swings
  • 18 Manmakers @ 12kg
  • 9 Handstand Pushups
  • 15 Kettlebell Swings
  • 12 Manmakers
  • 6 Handstand Pushups
  • 9 Kettlebell Swings
  • 6 Manmakers
  • 3 Handstand Pushups

Result: Very hard 15:20.

Bear Complex

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Complete 5 rounds of the following.  Record max weight in the round where you are able to do a complete set unbroken (aka not putting the bar down until all 7 sets are done).

7 sets of the following series of movements:

  • Hanging Clean
  • Front Squat
  • Push Press
  • Back Squat
  • Push Press

Results:  Max weight was 40kg (3rd round).  Weight progression: 30kg – 35kg – 40kg – 45kg – 45kg.  For the last two sets broke them in to 4-3 reps and 3-2-2 reps respectively.  Took a total of around 25 minutes with 2 – 4 minutes rest between sets.

Crossfit Team Series 2014 Event 4

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Deadlift

  • 5 @ 50kg
  • 5 @ 70kb
  • 5 @ 90kg
  • 3-3-3 @ 110kg

Event 4 of the team series was for each member of the team to complete the following for time:

  • 30-calorie Row
  • 30 Burpees
  • 30 Hang Cleans @ 48kg (scaled weight)

Result: Achieved a new PR for Deadlifts 110kg (242lbs).  For the Team Series Event it took about 8 minutes which was in line with the times I saw to not too bad.