Meet the bar in space

  • December 21, 2012
  • By :

Warm up
3 times through with an empty barbell
15 Hang Power Cleans
10 Hang ¾ Squat Cleans
5 Hang full squat clean thrusters

Strength
Hang Power Clean
2-2-2-2-2

On your lighter sets work on meeting the bar in space at different variations of the power clean  (just above a squat, 3/4 power clean, etc..) and stand up with it.

Banded Snatch Grip Deadlift setup for speed
5 reps every 45s for 10 sets @ 50-60% of your 1RM deadlift – make sure these are fast and make the form perfect, hit your positions.

WOD
3 Times through
1 Min Max Hang power cleans
20s rest
1 Min Max Calories on the rower
20s rest
1 Min Max Ring Dips
20s Rest
1 Min Max Thrusters
20s Rest
1 Minute Max Box jumps (30/24)
Rest 2 minutes

Games (155/105)
Regional (135/95)
Open (95/65)

8 Comments

  • Andrea

    12/22/2012 @ 5:08 am

    hang cleans- 180×2; 190×1

    WOD: 278 games

  • Gambee

    12/22/2012 @ 2:14 am

    HPC: 225×2
    WOD: 92-81-76 (249) @ Games
    (6-4-4 on the thruster rounds)

  • bowler

    12/22/2012 @ 12:54 am

    265×2; 285×1
    215 pts, games

  • Kelly

    12/21/2012 @ 4:19 pm

    Warmup done
    HPC: 120×2. Plus a very ugly one at 125. – I don’t think I’ve ever cleaned this much from the floor – so clearly I am doing something wrong. Will have to work on that.
    WOD: 71-66-65 @ 80 and some redband dips.
    Deadlifts: 9 rounds – light weight

  • Kenny "F'n" Powers

    12/21/2012 @ 3:04 pm

    warm up: boom
    Strength: 195 x 2
    WOD: 105, 91, 92…288 (115)
    Total sally on the thrusters.
    Deadlifts were a “junk killer”
    After: attended group stare at atlas stones.

    “…Oh, what do I know? i know that one of us had our own personal stylist and one of us shoplifts their shit from fashion bug…that’s what I know.”
    -KFP

  • Crowley

    12/21/2012 @ 2:10 pm

    Warm-up: done
    HPC: 205×2
    WOD: 104, 86, 76 = 266 @ regional w/ 40# DB thrusters
    no deads

  • JWhite

    12/21/2012 @ 2:03 pm

    Warm-Up: Done
    Strength: 2×195
    WOD: 105-100-96 (115) – thrusters were no fun
    Deadlift: 5×185, 5×135 – good stuff
    After: stared at the Atlas Stones with the group

  • Goose

    12/21/2012 @ 1:04 am

    Just hit the squat snatch WOD with the 7pm class. 5:44 Games
    Check out those CFNE competitor comp WODs –
    http://competitorswod.blogspot.com/
    We’ll have a lot of free standing handstand work next week. The next 2 Tuesdays will be rest days in exchange for Thursday due to the Holidays.

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