Hang Power Clean | CrossFit Durham
410 W Geer St, Durham, NC 27701 (919) 907-1233

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hang power clean

WOD for 061116

Segment 1: EMOM 10 minutes: 1 Clean and Jerk Your choice to do each round across, climbing,or build to 1RM Segment 2: Front Squats 3-3-3 same weight across, about 80% 1RM Segment 3: 21-15-9 Hang Power Clean (155/105) Front Squat Jerk C2B Pullups HSPU Scale load and movements as needed
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WOD for 041716

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: Teams of 3: 100 Cal Row, 100 Deadlifts, 135/95 80 Cal Row, 80 Hang Power Cleans, 135/95 60 Cal Row, 60 Front Squats, 135/95 40 Cal Row, 40 Push Jerks, 135/95 20 Cal Row, 20 Clusters, 135/95
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Heavy Thoughts Tonight

CFD is going to the NC State Fair on October 22nd!  Check it out! WOD Strength: 1 Halting Clean Deadlift + 1 Hang Power Clean 6 sets as heavy as possible Metcon: Run 400m Then, 21-15-9 Power cleans (155/105) Burpees Then, Run 400m
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WOD for 101115

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week Metcon: With a Partner: 800m Run (Together) 10 rounds: 155 pound Deadlift, 12 reps 155 pound Hang power clean, 9 reps 155 pound Push jerk, 6 reps 800m Run (Together)
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They Gotta Front

Our 6 week strength programming cycle begins today.  You can check it out here WOD Strength: 1 Clean Pull + 1 Hng Pwr Clean + 1 Clean 6 sets  Working up as heavy as possible Metcon: Run 800m Then, 3 Rounds 10 Ring Dips 10 Pullups 20 RKB (70/52) Then, Run 800m
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Every Step I Take Reminds Me

Join us for a CFD Shop Night at lululemon Southpoint on Sunday, 9/27! WOD Strength: Back Squat 3-3-3-1-1-1 First set around 80% and work up to 1RM for the day Metcon: AMRAP in 15 minutes: 5 Deadlifts (135/95) 5 Hang Power Cleans 5 Front Squats 5 Push Press 5 Back Squat 
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Took My Whole Paycheck

WOD Skills: Kipping pullups and muscle ups Strength: Clean Pull/Hang Power Clean 2-2-2-2-2-2 As heavy as possible Metcon: AMRAP in 10 minutes: 10 sumo deadlift w/shrug (155/105) – like the video above, but in a sumo stance 10 burpee pullups
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I Coulda Cheated

CrossFit Total is TOMORROW!  1RM Squat, Press, and Deadlift – 9-11am.  No regular WODs! WOD Skills: tumbling or agility drills Strength: Clean Pull/Hang Power Clean 2-2-2-2-2-2 Complete with as much weight as possible Metcon: 10 Minutes Max Reps Ground to Overhead (135/95)  
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7 Year Itch

WOD Skills: Kipping Pullups Strength: Clean Pull/Hang Power Clean 2-2-2-2-2-2 As heavy as possible (1 rep of each makes up the 2 reps) Metcon: AMRAP in 5 minutes (Ascending Ladder, 1, 2, 3 etc) Thrusters/Pullups Rest 3 Minutes Repeat
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Losers Are To The Left

Join us Sunday morning at 9am for an Olympic Weightlifting Meet Q&A!  Want to learn how a Meet works?  This is your chance.  Everyone welcome! WOD Skills: Wall ball practice Clean drills Strength: Hang Power Clean 1-1-1-1 @ 95% 1RM Metcon: AMRAP in 12 minutes 10 Deadlifts (225/155
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