Today we continue our Strength Program for April 2015. The second strength movement for this month will be Hang Power Cleans. The Power Clean requires a super powerful hip drive in order to put enough force behind the bar to catch it high in the “power” position (i.e. a partial squat). Training the power clean is a great way to train that hip drive that will eventually translate to heavier squat cleans. We are pulling from the hang position this month to make sure we develop the muscle memory of bring the bar all the way back to the hip before we bend our arms. We want to avoid pulling the bar off of the mid thigh and bending our arms before our hips are all the way open.
One week from today starts the next gymnastics seminar on Wednesday nights at 6:30pm. This 6 week program will be designed to help you reach that first muscle up, or help you improve your muscle up efficiency. The cost of the seminar is $100.00. If you wish to attend, be sure to sign up on the main table.
CrossFit Alloy WOD for 5/8/2015:
Strength
Hang Power Cleans
8, 8, 8, 8
MetCon:
3 Rounds for Time:
15 Handstand Pushups (level/abmat)
6 Power Cleans (185/125)
1 Road Sprint
Post Weight and Time to Comments
Scaling:
Platinum: As written above.
Steel:
3 Rounds for Time:
15 Handstand Pushups (Raised Target)
6 Power Cleans (155/105)
1 Road Sprint
Brass:
3 Rounds for Time:
10 Handstand Pushups (Raised Target)
6 Power Cleans (135-115/95-65)
1 Road Sprint
Bronze:
3 Rounds for Time:
10 Shoulder Press (35/25)
6 Hang Power Cleans (95/65)
1 Road Sprint
Hang Power cleans: 125 lbs. (8 reps)
Brass: 10:30 with Power Cleans at 115 lbs. and 2 ab mat raised target for HSPU’s.
HP Cleans – 165 lbs (7 reps)
Platinum – 12:55