hang squat clean

03 Feb 2019 - Reminder: "Will you be my Swolemate?" The Throwdown coming soon!

The "Will you be my Swolemate?" Throwdown is just around the corner... have you found your Swolemate?

The throwdown takes place on Saturday 9 February from 9 am. Make sure you put your name on the sign-up sheet by the whiteboard and don't forget to let us know your team name!


WORKOUT OF THE DAY

Engine Work

"Fortitude"
Every minute, for 30 minutes, alternate between:
15/12 Row Calories (12/9 Calorie assault bike)
15 Burpees

Specialist Sunday

A) Skill Focus

Every minute, for 10 minutes, alternate between:
3 Tall cleans
3 Tall jerks

B) In 15 minutes, establish a heavy single for the complex:
1 Hang power clean + 1 hang squat clean + 1 jerk

C) Every 30 seconds for 6 minutes:
1 clean & jerk @ 80% of A

Barbelles Lifting Class

A) Front Rack Kettlebell Step Ups: 3 x 8

B1) Bentover Barbell Rows: 3 x 8 @ AHAP
B2) Seated Z Press: 3 x 8

C1) 3 x 5-8 Toes to Bar Variation
C2) 3 x 20 second L-sit tuck hold

16 Jan 2018 – WOD

WORKOUT OF THE DAY

A) Conditioning: Threshold

3 x 6 minute rounds for max reps at each station:

From 0:00 – 2:00: 400m Run, then double unders
From 2:00 – 3:00: Dumbbell hang squat cleans (22.5/15 kg)
From 3:00 – 5:00: 400m Run, then pull-ups
From 5:00 – 6:00: Dumbbell shoulder to overhead (22.5/15 kg)

– Rest 3 minutes between round –
 

ENGINE WORK: AEROBIC CAPACITY

A) Assault bike

5 x 3 minutes on : 6 minutes off
For max calories

* Start at a moderate RPM, each minute increase the RPM by 4-6
* On each subsequent round start on a higher RPM


e.g.
Round 1: 50-55-60
Round 2: 53-58-62
Round 3: 55-60-65

01 Feb 2017 – The Big Clean Complex

WORKOUT OF THE DAY

A) Strength / Conditioning: Big Clean Complex
6 Sets, for load:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean +Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

*Each set consists of completing all 12 reps without dropping the bar.
*Rest as needed between rounds

MOBILITY DRILL OF THE WEEK

ARE YOU SIGNED UP?
CLICK HERE TO REGISTER FOR THE 2017 CROSSFIT OPEN

(and don't forget to list CrossFit 1864 as your affiliate!)