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Hang Power Clean / "Hang Ten" Class WOD

1.7K 8
  • Hang Power Clean, Then AMRAP in 10 minutes
  • Hang Power Clean
  • 5-4-3-2-1
  • “Hang Ten”
  • AMRAP 10:
  • 10 Hang Power Cleans (135/95)
  • 20 AbMat Sit-Ups
  • 40 Double Unders

In this two part workout, athletes will begin with 5 sets of hang power cleans, building in weight as the repetitions go down. In the metcon, athletes should choose a weight they know they can complete in 1-2 sets each time they get to the bar. On Sunday’s at CrossFit New England, we do not run group classes. However, there is a coach present for the 3 hour window and a workout written up on the board. The coach is there to give athletes assistance whether they choose to do what is prescribed or something of their own. We will still provide structure here if your affiliate does run a group class on Sunday.

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Ten hang power cleans is right on that line where athletes may be able to go unbroken for multiple sets within today’s workout. Athletes can make it a goal to try and hold on for the whole set each time they get back to the bar. One way they can preserve these sets is to properly approach the sit-ups and the double unders. Sit-ups are a great opportunity to breathe between two more metabolic movements. Staying relaxed through the wrists and possibly breaking up the double unders into two sets will preserve the grip and breathing so that athletes can attack the barbell to follow. Taking the extra break in between the double unders will better allow athletes to avoid a break on the barbell.
Source: wodwell.com
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