November 13, 2009
November 18, 2009

Sundays focus was on the Hang Power Clean. We worked the progression before giving class the chance to work with weight, then did:

Hang Power Clean

Finished up with a metcon 15 Min AMRAP
10 Pullups
10 Box Jumps
10 Swings



  1. edgy reggie says:

    I did hang power cleans (and later, power cleans) with Mark. We progressed up to a 175# single; Mark looked as if he could have added more weight (but I’ll let him be the judge of that).

    My efforts (and technique) at 175# were better as I performed more attempts.

    The met-con portion was interesting considering that (a) we did a few rounds of “Cindy” for the warm-up and (b) we just did (hang) power cleans.

    I eked out 5.666666… rounds of the met-con.

    Now, I am glad that I rested (i.e., no CrossFit and no yoga) on Thursday (12 Nov.). 🙂

    CFDC’s own ODB…is still in the Zone groove.