Cleaning Up Your Clean

Wednesday is a great chance to make some strides with your clean.  Begin by getting warm and reviewing technique.  If you’re going good, see if you can find a new PR.  From there you’ve got 50 opportunities to feel the steal, make the bar weightless, get under it, and stand it up, albeit with a few pesky box jumps in the way.  Yup, this workout has a cap, but the idea is that you choose a weight at which you’ll be able to execute at least 3 or 4 reps a minute.  Clean smooth, clean quick, do less box jumps.

August 31, 2011
Strength: Squat Clean 1-1-1-1-1-1-1

WOD:
50 Squat Cleans (50kg/35kg)

*Begin with 5 box jumps (24″/20″) and perform 5 box jumps every minute on the minute until squat cleans are completed.
*15 minute cap

Announcements

Labor Day Schedule Updates: No invasion workout this Saturday, September 3rd and no classes Monday, September 5th.

FIGHT GONE BAD 6: Registration for Fight Gone Bad 6 is open.  This year the Special Operations Warrior Foundation, the Infant Swim Resource, and Camp Patriot are benefiting from the fundraising efforts.  We’ll be running heats at CrossFit Fenway on Saturday morning, September 17th in lieu of an invasion workout.  Athletes of all abilities are welcome, and encouraged to sign up, fundraise, and join in this great community event as a part of the CrossFit Fenway team.

Mama Said Knock You Out! On November 5th CrossFit Legitimus in Canton, Connecticut is hosting a CrossFit competition for moms only.  Click here to register for one of the 60 available entries, and for more information, including the first 3 workouts.

Did the excitement of the CrossFit Games get your competitive juices flowing?  Well you’re in luck!  The North East Fire Breather Festival, the first event in the new North East Garage Games Series will be held at CrossFit New England on Saturday, September 24th and Sunday the 25th.  There will be 3 events on Saturday with RX and scaled divisions (men and women competing in the RX division must be able to clean 155# and 105# respectively, 115# and 80# in the scaled division). There will be 2 additional events on Sunday for those that qualify.  All abilities and ages are welcome.  Register here and let your coaches know if you’re interested in putting your training to the test.

11 thoughts on “Cleaning Up Your Clean”

  1. Squat Clean: 70kg (Failed gracefully at 75kg)

    WOD: 11:36 RX

    I’m glad Haley set aside the 6 am as the ‘couples class’ for Cal and I.

    1. i hope ‘couples classes’ never becomes a thing.

      Squat Clean: 40kg felt pretty comfortable, didn’t have a chance to get much more than that.

      WOD: 11:34 at 30kg. The mental block really came in for reps 20-35. I actually think I enjoyed this workout!

  2. Squat Clean: 55kg x 3 (working on form)
    WOD: 11:54 Rx (lost track of squat cleans in the middle but I think I hit 50…I was so gassed at the end)

  3. Squat Clean: 90kg – A 15kg PR. I think it had to do with improved timing of both my shrug and drop under the bar.
    WOD: 9:54 RX – Brutal.

  4. Squat Clean: an ugly 50kg
    WOD: 13:46 Rx
    Honestly didn’t think I’d finish this one. Standing up front squats is probably my biggest goat.

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