crossfit, death by hang power cleans, hang power cleans, training, wod, workouts -

Friday 3.27.20

Warm-up Prep (10-15 Minutes)

3 Rounds

10 Burpees

10 Kettlebell Swings

15 Calorie Assault Bike

10 PVC high elbow lat stretch (5 each side)


Strength - Power Cleans

EMOM 1:30 x 8 rounds at 50% of 1 Rep Max

Each round perform one clean from the hang, above the knee, below the knee and finally 1 power clean from the floor


WOD (Workout of the Day) 

"Death by Hang Power Cleans'"  


EMOM 1 do 1 rep, then 2, 3, and so on till you cannot complete the amount of reps in that minute

Incorporated Energy Systems in WOD:  Phosphagen


  • Our goal for this workout is to target 12-18 rounds
  • This wod starts off nice and slow, but once you get around to round 8 it starts to get spicy.  When you start, don't all out, just go at a medium pace, this will help your breathing before it starts to get challenging.  Pick up the pace after round 7 or 8 to give yourself ample resting time, after round 10-12 you just have to keep moving at a fast pace to get those reps in that minute.  Key is to start off slow.
  • Score is last completed round

*Scale accordingly if any exercise cannot be performed RX

Scaled Options - lowered weight