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

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hang power clean

WOD for 082416

Segment 1: For time: 40 Back Squats (155/105) Segment 2: For time: 40 Push Press (135/95) Segment 3: For time: 40 Hang Power Clean (155/105) Segment 4: For time: 40 C2B Pullups
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WOD for 080216

Segment 1: 21 Hang Power Clean (135/95), 21 Burpees over Bar, 100 Double Unders 15 HPC (135/95), 15 Burpees over Bar, 75 Double Unders 9 HPC (135/95), 9 Burpees over Bar, 50 Double Unders Segment 2: Deadlift Build to a Heavy Set of 5
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WOD for 072916

Segment 1: 3 Rounds of Cindy (5 pullups, 10 pushups, 15 air squats) 1 Round of DT (12 deadlift, 9 hang power clean, 6 push jerk) 2 rounds of Cindy 1 Round of DT 1 rounds of Cindy 1 round of DT Scale as needed  to finish in 15 minutes or less Segment 2: 3×8 Front Squats Use 60% 1R
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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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