Friday Workout: Power Clean 1 Rep Max and More

  • Potluck-Style BBQ is tonight!
  • Also, reminder that the gymnastics skill clinic is tomorrow (Saturday) from 9-11am!  If you want to get the most out of the clinic, please show up before 9am!  There will be an informal “structure” to an otherwise unstructured clinic, with the option to work on your own thing as well.  We will have plenty of trainers during the session, so come if you want to learn something and refine your gymnastic skills.
  • Last, we officially switch to a Saturday 8am/11am schedule for the next 3 months (i.e. no more 10am class until the fall).

STRENGTH

A.  Power Clean, work up to a 1RM (15 minutes max from empty bar)

Rest about 3 minutes (get bar set up for next part):

B.  Then, every 30 seconds for 5 minutes, perform 1 Power Clean at ~80% of 1RM (10 total reps)

Notes: If your 1RM is not a “true” 1RM (i.e. you do not have a lot of experience with the movement yet), then just choose a weight that is challenging for 10 reps for Part B.

CASH OUT

Hill Sprint x 2-3

Notes: For hill sprint, start at entrance to parking lot (near our sign) and sprint to the first intersection at the top of the hill.  Walk down slowly, and then repeat (2 or 3 total times).  Time if you want, but go for effort.  With bigger groups do not all start sprint at same time, especially if there are cars on the road.

ANNOUNCEMENTS

“First Friday” Potluck Style BBQ and Hangout Tonight!

The “First Friday” Potluck of June is tonight, starting around 6:15pm when the last Friday evening class gets out.  Bring your own meat and a side to share.  We’ll have the grill up and running and the corn-hole boards set out, and it’s going to be an awesome time!  Bring your friends or family along if you want.  RSVP to the Facebook Event and invite your friends!

Skill Clinic This Saturday, June 7

The first skill clinic will take place this Saturday from 9-11am.  Any member is welcome to come and work on any gymnastic skill that they want!  We will have multiple coaches staffed to help you through progressions and drills so that you can work toward your goal.  Also, please note that we switch to a Saturday 8am/11am workout schedule this week.

SuperFit Charlottesville, June 14

SuperFit Games is coming back to Charlottesville on June 14!  Did you know that the very first SuperFit Games was held at our old facility right here in Charlottesville back in early 2010?  SuperFit has grown to be a nation-wide competition platform, but it’s returning to its roots here in Charlottesville!  If you competed in the open you are more than ready for it, and here’s your chance to compete at home!  There is an RX and a Novice (scaled) Division.  We also need judges and volunteers for the event, and you can sign up to do that at the same registration link.  Please visit the SuperFit Charlottesville page for more information and details on how to register!

Click Here for More Detailed Info about Schedule Changes and Skill Clinics

12 Comments on “Friday Workout: Power Clean 1 Rep Max and More

  1. I don’t know, I might be afraid if i were a car and saw a large group of crossfitters sprinting towards me…

  2. PC 1RM: 60# (took it conversatively and worked on form), part b – 55#
    Cash Out: 3 hill sprints – :21, :24, :30 (my achilles was not happy on sprint 3)

  3. PC: 185 (205 fail)
    WOD: 115 (should have been 145-ish; I worked on technique)
    Cash out: 14, 13, 10.. and ouch.. yep pulled something in my old man muscles.

  4. PC – 205#, first cleans in a year!

    WOD – 100m row x3 – 22.7 (butt fell off), 19.0, 18.6

  5. Saturday @Crossfit Addict

    Teams of 3 –

    Cash in:
    2 people tire flip, 1 run 400m
    1500m row – rotate at 250m and do a rope climb

    100 deadlift @95#
    80 hang clean @95#
    60 front squat @85#
    40 jerks @85#
    20 thrusters @85#

    5 burpees every min on the minute once you got to the barbell

    32:57

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