Hang Clean!

Art gave us a great workout tonight! The warm-up, as always, got us pumped and ready to go! The WOD looked easy but definetly gave my arms an incredible workout... They still feel like jello and it's been over an hour since I got home ;)

Tonight's warm-up:

Row 600m

-then 3 rounds-

6 supermans

8 push-ups

10 air squats

Tonight's WOD: 

It's been awhile since we have done the hang clean for strength training so we didn't know our 1 rep max off hand; therefore, I just used 100 as my max and mom used 90. With that, I did 3 at 75 pounds, 2 at 80 pounds and 2 at 85 pounds. Mom had a hard time with the motion of the hang clean, so she stayed at 45-50 pounds and practiced the move. 

Overall, These weren't too bad but the clean is suppose to be one clean motion and if that motion isn't mastered, this lift can be hard. To do a hang clean, you hold the bar in the hang position, so just standing up straight with arms down holding the bar. Then, with chest up and back, knees bent slightly, you lower the bar to mid thigh and then, by releasing all that tension in the hamstrings, pull that bar up to the shoulders and then right into a front squat. 

Here's some pictures of us doing the hang clean. 

Me

Mom

Tonight's WOD was tough, especially doing those chest to bar pull ups. For the first time ever, I stuck with the green band the entire workout. Last time, I had to use green plus the skinny red! So proud of my progress with these. After the 4th round, I had to break the 5 pull-ups up into a set of 3 then a set of 2, but I'm just glad I stuck with the green band. Mom used black but she can definetly go to green! She's stronger then she thinks! Art even said she made it look way to easy. I will say that a chest to bar pull-up is insanely harder than a regular pullup! That little but of extra pull makes a big difference. My arms are going to be so sore! 

Such a good workout tonight! Here are the results...

I did 7 rounds using 65lbs, then 3 hang power cleans and 4 chest to bars

Mom did 8 rounds using 35lbs, then 3 hang power cleans, and 5 pull-ups

Awesome job!!! 

Tomorrow is strength and interval training at the gym. We are going hard on those sprints! Much needed! 

Until next WOD....Cya

-Crossfitlys