Seven Rounds:
Max reps in (1.5) minutes of Hang Clean.
Rest precisely (1) minute between efforts.
Keep track of your reps and try not to fall off. Your lowest round counts as your final score so don’t slack in the end. Find a weight that is appropriate for this WOD.
Post scores and thoughts to “comments”.
So everybody is aware, there are a couple variations of the clean, and it’s worth getting to know them. Basically, there are two terms that people use to describe the starting position: full, and hang, and two terms people use to describe the catch position: squat, and power. By knowing what your starting and catch positions are, you know what variation of the clean you’re using.
The “full” starting position simply indicates that you are starting the movement with the weight resting on the floor. Whereas the “hang” starting position indicates that the clean will be executed from a position in which the bar is hanging at just above the knee.
The “squat” catch indicates that you will be catching the bar (by which I mean, the bar is racked and on your shoulders), in a full squat. The “power” catching position indicates that you will be receiving the bar at the shoulders with your legs bent to any depth so long as the angle between shin and femur is more than 90 degrees.
Full squat clean = starting from the floor, catching in the squat.
Full power clean = starting from the floor, catching above 90 degrees.
Hang squat clean (what we’re doing today) = starting in the hang, catching in the squat.
Hang power clean = starting in the hang, catching above 90 degrees.
You should be able to move the largest loads with the full squat clean, and the weakest of these variation should be the hang power clean – though, due to different body comps and physical quirks, this isn’t always the case.
As if this wasn’t enough already – it’s important to know that the terms “full” and “squat” are terms never used among true olympic lifters. Unless otherwise informed, a clean, without question, is going to be from the floor and caught in the squat. A hang clean begins in the hang, but ends in the squat, too. Catching on? Only if it says explicitly “hang” or “power” is one supposed to incorporate those techniques. People use these terms in the beginning stages of their olympic lifting to help themselves remember. But they no longer differentiate on CrossFit.com, so anytime it says clean, say, in “Elizabeth”, it means full, squat clean. Hope your heads not about to explode. See you today!
Arms were still sore from Nicole… this one was good; I like working on squat clean form, as painful as it is.
22-22-16-13-13-14-15 = 115 at 65#
Definitely a full body workout, surprisingly had a lung burn going by the end of 7 rounds…much more difficult than it appears on the surface
110 total. Great WOD. It got easier as my form got better. Still tough though.
112 at 115#. My quads are killing me today from it.