Wednesday Workout: Clean Work, Hang Power Cleans, Box Jumps, Chest to Bar Pullups

Registration for the 2014 Open starts today!

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STRENGTH

OTM 7:

Power Clean + Hang Clean

Notes: Moderate weight, build per set if you can.  Receive Hang Clean in full squat.  Can drop bar in between power clean and hang clean if necessary.

WOD

Level 1

15-12-9 Reps of Each for Time:

  • Hang Power Clean (65/35)
  • Box Jump Step Down (18/12)
  • Ring Row

Level 2

15-12-9 Reps of Each for Time:

  • Hang Power Clean (135/95)
  • Box Jump Step Down (30/24)
  • Chest to Bar Pull-up

ANNOUNCEMENTS

Competition Season is Almost Here!

Registration for the CrossFit Games Open 2014 starts today (Jan 15)!  We encourage everyone in the gyms to compete, especially if you competed last year. The Open is a great way to see how you have improved since you started CrossFit, as well as to see how you stack up to people all across the world!  See the CrossFit Games website for more information.  As the Open approaches, we will begin our prep by tweaking the programming to help prepare for the types of workouts that have traditionally come up in the open over the past 3 years.  Even if you are not planning to compete, the programming phase will benefit you as we plan to touch on more skill based work, olympic lifts, and of course moving yourself and some weights.

Support the Lone Survivor Foundation During this Special Event in Richmond

CrossFit Addict in Richmond, VA will be hosting a special WOD on January 18th, 2014 to raise awareness about some of the struggles our veterans face and to educate community members about the resources offered by Lone Survivor Foundation. There will be a brief presentation following the WOD and refreshments will be provided. There will be 2 groups. Please choose to work out at 9 or 10 or register to come and watch and support your fellow athletes. This event is open to everyone, regardless of CrossFit background or athletic ability.  If you want to register for this event, follow the link HERE.  You can also find more information on the Lone Survivor Foundations website.

20 thoughts on “Wednesday Workout: Clean Work, Hang Power Cleans, Box Jumps, Chest to Bar Pullups

  1. strength: 70,75,80,85,90,95,100#
    WOD: 11:12 (12-9-6 hang cleans @95#, rest 15-12-9, purple band pullups)

    1. heck yeaaa 95# looked great!

  2. Burners today were awesome-sauce.

  3. strength: 65, 70, 70, 75, 75, 80
    WOD: 8:30 – 75# and strict branded pull ups

  4. PC/HC: 185# x 7
    WOD: 5:12 rx

  5. PC: 95, 105, 125, 135, 145
    WOD: 8:06 PC @ 115. (fear of box jumps, it takes too long to engage the box)

  6. PC: 115, 135, 155, 185, 195, 195, 205
    WOD: 8:51, bar at 115
    I need to get skinny again. Body weight stuff is killing me.

    1. Nice work Clay.

  7. Strength: 75, 80, 85, 90, 95, 100 x 2
    WOD: 9:24 (7-6-5 strict pull-ups)

  8. Strength: 85.105.105.105.115.120.125
    WOD: 5:50 @ 95# w/ regular pull ups

  9. 205
    5:54Rx

  10. Strength: 65,75, 85, 90, 95, 100, 105
    WOD: 6:18 @ 75#, 24″ box, RR

  11. Strength: 115, 125 x2, 135 x3, 145#
    WOD: 7:15
    105#, 24″, regular pull ups

  12. PC: 65#
    WOD: 12-9-7 cleans and pull-ups, 15-12-9 12″ box jump

  13. Strength 115(2), 125(2), 135(2), 145#(1)
    WOD 9:14 @ 115#

  14. I started at 65# for strength and worked up to 120#

    my WOD time was 6:13 with RX weight but scaled to regular pull ups

  15. strength: up to 117#
    wod 8:00 (15 round @95# then took it down to 85# for 12 and 9; 24″ box; C2B PUs except for a few regular during the 12 round)

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