Hanging Cleans – Page 17 – Fitness Managed

Bench, Clean, Dip

By cbroccoli | 20/06/2014 - 19:55 |20/06/2014 Body Weight, Couplet, Medium (< 15 min), Medium Weights, Singlet

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Body weight bench press (70kg)

5-5-5-5-5

For time perform 21-15-9 of the following:

Hanging Cleans @ 40kg
Dips

All Upper

By cbroccoli | 02/06/2014 - 05:30 |21/08/2014 Medium (< 15 min), Medium Weights, Time Based, Triplet

Complete as many rounds as possible in 12 minutes of:

9 Burpees
6 Hang Power Cleans @ 43kg
3 Handstand Pushups

12-Minute Cleans, Thrusters and Kettlebells

By cbroccoli | 30/04/2014 - 04:29 |30/04/2014 Medium (< 15 min), Medium Weights, Short (<5 min), Time Based, Triplet

So the original workout taken from Crossfit Invictus the Rx WOD was…

Complete as many rounds and reps as possible in 15 minutes of:

10 Pushups with Hand Release (Games standards)
15 Wall Ball Shots (20/12 lb. to 10′ target)
20 Kettlebell Swings (24/16 kg)

I modified this since I don’t have the capability of doing Wallballs at home and I decided pushups and thrusters were too similar and I do pushups too often. I also started with some heavy cleans and presses. So mine ended up as….

Power Clean and Push Press @ 60kg (130lbs)

1-1-1-1-1

Complete as many rounds and reps as possible in 12 minutes of:

10 Hanging Cleans @ 43kg (95lbs)
15 Sandbag Thrusters with wide grip @15kg (33lb)
20 Kettlebell Swings @24kg

French Throwdown 2014

By cbroccoli | 14/04/2014 - 13:33 |14/04/2014 Body Weight, Chipper, Medium (< 15 min), Medium Weights

Perform 7 rounds under a time cap of 14 minutes of the following:

7 Toes to bar
7 Hanging cleans @ 43kg
7 Burpees
7 Kettlebell swings @ 24kg

Weights Complex

By cbroccoli | 27/03/2014 - 06:51 |27/03/2014 Body Weight, Couplet, Medium (< 15 min), Task Based

1 -1-1-3-3

Body weight bench press

7 Rounds for Time of

5 x Weight complex (deadlift-hanging clean-front squat-strict press) @ 40kg
20 Situps

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My workout journal documenting an attempt to program my own fitness routine based on my personal goals, basic Crossfit principles and whatever sounds like fun.
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