Thursday 120830 Power Cleans Plus

Have you ever looked at the FAQ page on CrossFit.com?  If not, AND if you are bored at work and need something to do… head over there.  If you are remotely interested in CF info or trivia you can easily spend hours looking through these pages.  Here is a short blurb to whet your appetite that talks a bit about something you might have wondered yourself.

Beware… if you click on the above link, do so at your own peril; it will set up back a few hours 🙂

1.4. Is the WOD Enough? Should I do more?
Part of the crossfit philosophy includes pursuing/learning another sport or activity, and many crossfitters are also martial artists and competitive athletes in a variety of disciplines.
However, if you work the WODs hard, you will find yourself at an improved level of fitness, and for lots of us, the WOD is our primary “sport.”
If you pursue another activity, you will need to balance your work/rest cycles and be sure to allow for recovery. Sometimes, you will need extra days off or to consider a WOD as “active rest” done at a lower intensity.

Newish member, Adam, working up with some weight in the overhead squat.

Thursday’s WOD: classes at 6 and 9am,  4 and 6pm.  Fundamentals at 8am
Hang Power Cleans
2-2-2-2-2
Work up to heaviest weight possible through the five working sets
Warm ups will be roughly 5-5-3-2 reps before getting into working sets
-then-
For time:
30 GHD sit ups
15 Deadlifts with clean weight
45 Double Unders
15 Deadlifts with clean weight
60 HR Push ups
Post heaviest power clean* weight and finish time/scaling to journals/chalkboards.

*The word “power” in power clean refers to the receiving position.  It means that you must catch/receive the clean in a position HIGHER than a squat.  How high?  Above what is considered a full squat- thighs parallel to the ground or above.  A quarter squat or higher works fine.  It is assumed that the barbell is taken from the floor.