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Friday December 14 2007
Comments (19)  |  Help  |  Programs  |  Exercises

  • Overhead squat – up to heavy single, drop 20% for 2 x 2
  • High hang clean + hang power clean – med-heavy x 5 sets
  • Chin-ups – 3 x max
4 rounds for time:
5 box jumps - waist height
200 m row
25 sit-ups

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19 Comments
xx 2007-12-13
What is a HIGH hang clean?
Greg Everett 2007-12-13
High hang is essentially the standing position. From there, dip as you would in a jerk but not as deep (i.e. do not push the hips back) to initiate the clean. Very quick, limited ROM movement to improve that very last bit of vertical extension.
Dr. G 2007-12-14
Today's CA WOD: Overhead squat (heavy single, 80% of heavy x 2 x 2): 74kg x 1, 60kg x 2 x 2, 74kg is 103% for me High hang clean + hang power clean (medium-heavy x 5 sets): 50kg x 5 sets Deadhang pull-ups (max x 3 sets): 13, 10, 7, same as last time Will do metcon at lunchtime.
Scotty Hagnas 2007-12-14
OHS: 135x1; 155x1; 165x1; 175x1 (PR); 185x1 (PR); 150x2x2 A 20 lb PR-felt good. HC + HPC: 115x1+1; 135x1+1 x1+1 x1+1 x1+1 Chins x12x11x10 4 rounds: 34" box jumps x5 Row 200m Abmat situps x25 9:13' Some prehab squat and pushup variations.
Dr. G 2007-12-14
Scotty, I always like seeing your numbers, since in general we're pretty close in most of the OL and metcon stuff. Nice PR on the OHS, BTW. If you saw where I was doing mine, you'd know why I didn't push for any PRs today! Which GS seminar are you going to again? Which month?
John Messano 2007-12-14
OHS - 135-155-185-200 (with assist from squat cage - pitched forward), 160x2x2 HHC+HPC - 95-115-135-135-95 Kipping Chin-ups-15-13-10 Metcon: 5 box jumps row 200m 25 SUs 11:21
Derek Simonds 2007-12-14
OHS 45 X 5, 65 X 3, 81 X 2, 91 X 1, 100, 110, 120, 130, 135 (F) HHC + HPC 95, 105, 110, 115, 120 Chins 10, 8, 9 S/U's 25 X 4 Lot's of BJJ tonight so I am skipping the metcon portion of the WOD. I left my laptop sitting in my garage this morning so I am much later in posting then normal. Kind of limits your ability to get work done when you have no laptop. (OOOOF)
Carney 2007-12-14
OHS 40x2, 50x1, 60, 65, 70 kg OHS 55 kg x2x2 HHC+HPC 50 kg x1x5 Pullups 12-10-9 reps MetCon 13:41
Dr. G 2007-12-14
Metcon from CA WOD, 4 rounds of: 1) 5 hip height (greater trochanter) hurdle tuck jumps, ~1.5" higher than last time 2) First two rounds--20 70# KB sumo deadlift high pulls, second two rounds--10 15# CBs overhead swings 3) First round--25 GHD full ROM situps, second round--25 decline situps, last two rounds--25 regular situps 12:36
XX 2007-12-14
Hey Greg, Which back articles should I purchase if I want to read about mass gain? I see the last two months have dealt with nutrition for weighlifters but I thought you had another article somewhere about a mass gain program.
Mike Donnelly 2007-12-14
OHS: 100, 952x2 Cl: 95, 115, 115, 115, 115 Pullups: 13, 11, 10
Greg Everett 2007-12-14
XX - It was in issue 17. Article itself here: http://www.cathletics.com/zen/index.php?main_page=product_info&cPath=1_11&products_id=44
ec 2007-12-14
ohs 140# (pr by 15#), but then had to drop to 75% (105#) for 2x2. 95# for cln complex skipped the chinups - cause i did cfb metcon. 8-6-4 hang sq cln & thruster complex (95#) weighted pullups (30#) (kipping) 10.07
AW 2007-12-14
Overhead squat up to heavy single, drop 20% for 2 x 2 95/115/125/135/145/155/160/130/130 (+45#) High hang clean + hang power clean med-heavy x 5 sets (135#) Chin-ups 3 x max 10/3 , 6/3, 6/3 4 rounds for time: 5 box jumps - waist height 20 bent over row 45# 25 sit-ups Time: 8:01
Jason Mrozek 2007-12-14
Jason 30y M 5'7' 175lbs OHS: 95, 115, 155, 185, 205, 225, 255 (failed - got a little out in front of me), drop to 185 2X2 High hang/Hang power cleans: 5 sets @ 175lbs Chins: 20,15,10 dead hang 4 Rounds of Rx'd met-con @ 8:07 ___________________________________________________________ Jeff 29y M 5' 9" 175lbs OHS: 65, 95, 115, drop to 95 2X2 High Hang/Hang power cleans: 5 sets @ 135 Chins: 10, 5 dead hang, 15 kipping 4 Rounds of Rx'd met-con: 8:53 Greg - Have been following your WOD for about a week (Crossfitting for about a year) absolutely L-O-V-E the programming!! Thank you!!
Kelly 2007-12-14
OHS: 145 (couldn't get any more off my shoulders), 2*2@ 145 H.hang clean & hang power 5 sets 135lbs 4 rounds rx'd met-con: 9:30
mrbourgot 2007-12-15
Overhead squat: 20kgx5x2, 40kgx3, 50kgx1, 60kgx1, 70kgx1, 75kg(f), 60kgx2x2 High hang clean + hang power clean: 60kg x 5 sets Chin-ups 3 x max: Overhand grip: 10, 8, 7 Inspired by xfit download from a couple days ago "bag of grace": 30 reps x 40kg sandbag C&J: Time: 11:45 Very grippy, really struggled with the jerks. Cheers, pete
Jeff G 2007-12-15
Overhead Squats: 1 x 186#, 2 x 2 x 154# High Hang Clean + Hang Power Clean: 154# Chin-ups: 18, 10, 6 (Should have rested more between sets) MetCon w/ 42" Box: 10:40
Scotty Hagnas 2007-12-15
Dr G- I'm going to the one in April. I've noticed we're pretty close on most of the stuff!
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