Practice: Hang Power Clean & Jerk
Teen Games WOD
3 Rounds
70 Double Unders (2x Singles)
7 Hang Power Clean and Jerk (185/115#/Heavy)
**10 Min cap**
Compare to Aug.4/15
By Coach Mario
Note: in this post the terms INTENSITY & POWER OUTPUT are equivalent and interchangeable. All data results are for a 190 lbs male, 5’8” tall, with 10’ target.
What is the best weight to use to get the most out of your workout? (i.e highest power output or intensity, aka how CrossFit training gets you results). Using a power output calculator found on the Catalyst Athletics website, we calculated power output for wall balls as shown in the 2 graphs above:
Graph #1 – WOD: 150 Wall Balls for time
Graph #2 – WOD: AMRAP 8 minutes of Wall Balls
Both graphs give various power outputs according to completion time (#1) or number of repetitions performed (#2), using 4 different med ball weights. Let’s look at some of the results:
Graph 1:
– For all times, dropping weight by 50% (from 20# to 10#) only drops power output by about 15%. This shows med ball weight does not affect intensity on a 1:1 ratio.
– For power output of 80ft-lbs/sec, finishing just under 9:00 with 20# yields the same intensity as finishing in about 7:30 with 10#. (Which one seems more manageable?)
– Power output augments exponentially the shorter the WOD takes, for all weights used.
Graph 2:
– For all scores, dropping weight by 50% (from 20# to 10#) only drops power output by about 15%.
– For power output of 80ft-lbs/sec, finishing with 110 reps at 20# ball yields the same intensity as 130 reps at 10#. (We can hypothesize that even more reps could be performed with 50% less weight)
– For each specific weight, going from 100 to 150 reps (33%) augments the intensity by about 50%. (This shows the importance of total reps when going for highest intensity)
In conclusion, for maximum intensity with wall balls, you should aim for the weight that will allow you to finish faster or get the most repetitions. This will be more beneficial to your training and will slowly allow you to bump up your wall ball weight in manageable increments. Long breaks during wall balls will drop your intensity fast.
Pls cancel 6 am. Thx
Never mind. I’m going 😃
I’m glad you went! 🙂
me too – seeing you was a great surprise
Please cancel my 6am. Childcare fell through 🙁
Got it!!
Wu and mob and wall ball
Hang power clean and jerk
From #95 – 135
Wod
3 rounds
70 du scaled 140 singles
7 hpc and jerk #115
Time 6:38
First day back in 3 weeks felt good to be back but still nursing a few naging issues. Thanks shane for the tips this morning. Good to see everyone again😊
Good to have you back Greg! Nice time on the WOD.
Thanks Jackie i missed you guys at 6am you always put a smile on my face. I hope to start our cool down runs as soon as i feel 100%
HPC + jerk x3
85-95-105-115-125#
WOD Rx:
6:16
PR of 3:44 + 31 reps
Last year was 2 rds + 46 DU
Hang lifts & barbell efficiency have come a long way!
Thanks Shane
T’was nice to see you this AM. It’s been like a year since I’ve seen you right? Glad you stared working out again! :P. Nice try on the workout… you only murdered it! 😀
Haha thanks buddy. Good to see you too! You’re right, it’s been about a year now…
Got in for a 6am!!!
Worked to 95# today with Angela.
Everything felt heavy today. I hard hopes of doing this at 105# but post bachelorette weekend said No.
Wod @ 85#
7:48.
Du’s felt good. Jerks did not. Nursing a WB hand injury still. OH still hurts. Couldn’t string the C&J together like I’d like to.
Great class and fun to see everyone! 🙂
Mobility
WU x 1 + 15 unbroken Wall balls @10#, 10′, 2min skipping
Group Mobility
Practice: Hang Power Clean & Jerk
55-65-75-85-80#
Teen Games WOD:
3 Rounds
70 Double Unders
7 Hang Power Clean and Jerk @80#
Time: 5:59
Thanks Shane. Good job everyone 🙂
Nice job this moring Kelly!
That’s Crazy Fast!! Nice job Kelly 🙂
Really good job Kelly. 80# was the right weight for you!
Worked up to 105# for strength – really wanted to keep that weight for the wod…. wasn’t going to happen this morning
Wod with singles and 95#
9:17
I really, really need to stop push pressing, and get under the bar!!!
Thanks Shane
Mobility
WU x 1 + 15wall balls @10#, 10′, 2min skipping
Group Mobility
Practice: Hang Power Clean & Jerk
40, 50, 55, 60 (x2)
Teen Games WOD:
3 Rounds
70 DUs
7 Hang Power Clean and Jerk @60
Time: 9:52
Just squeaked this one in! Thanks for the coaching Shane…some great tips.
Good job Jackie way to push at the end!
WU + Group Mob
Wod: @ 135 my back has a mind of its own and decided to be a little peppery this AM.
Time: 8:15
Sweet Jesus, the mental acuity required for DU in the AM escapes me. I was doing massive sets of 2’s and 3’s at one point. Needless to say, I was frustrated. So much so, I bought a new rope today. 😀 needed something pretty to make myself feel better. 😀
Thanks Kevin!
Your posts always make me chuckle Cam. Great job on the WOD…even if it was early!!
Well, that was a good post. I tried reading it before coffee and I couldn’t after the second sentence. Just re-read it and it makes so much sense. #crossfitnerding
Thanks! I had fun nerding out over the results. 🙂
It was a great post but I’m a bit of a cynic so all I got was blah-blah-blah “hard work”, blah-blah-blah “wallballs tomorrow”!!
I hope I’m wrong.
Hahah, Heather, I love your logic.
Open Gym
WOD with singles and 155# – 9:56
Doing this solo and with no music is a bad idea and not recommended.
HPC + jerk x3
75- 85-95-105-115-125#
WOD
Scaled:
140 singles
7 Hang Power Clean and Jerk @115lbs
6:40
PR of 1:33 + 10lbs heavier 🙂
So strong
Great job this morning mama! Especially for someone who was basically sleeping during mobility 😂
WOW Elba!
HPC + PJ x 2 to 155#
Teen Games WOD:
3 Rounds
— 70 DU
— 7 Hang Power Clean and Jerk @ 135#
TIME: 7:59
Need to focus on dropping lower on my jerk. Much easier when I did not have to push press them.
HPC + Jerk
35-55-85-105
WOD @ 95
7:56
Thanks Kevin…Fun nooner!!
Hang Power Clean and Jerk x3
135-155-175-185
WOD Rx’d
7:44 (PR from 8:28!)
DU – 50+20
HPC+J – 4+3, then 3+2+2
Mob
WU x1
15 WB
2 min skipping
Group WU & Mob
Hang Power Clean & Jerk
55-65-70-75#
Teen Games WOD 10min cap
3 Rounds
140 Single Unders
7 HPC & J (75#)
Time: 8.23
(1.37PR )
Mobility
WU x 1 + 15 wall balls @10#, 10′, 2min skipping
Group Mobility
Practice: Hang Power Clean & Jerk
55, 65,75 (x3)
Teen Games WOD:
3 Rounds
140 singles
7 Hang Power Clean and Jerk @75
Time: 7:40
Practice: Hang Power Clean & Jerk (x3)
45-55-65-70-75lb
Teen Games WOD
3 Rounds
140 singles
7 Hang Power Clean and Jerk 75lb
6:04
PR of 2:04 and 5lb heavier. 🙂
mob wux1 15 wall ball
+ 2 min skiping
practice hang clean jerk
95×3 95×3 105×3 105×3
teen game WOD
3 round
70 DU ( 140 single)
7 HPC 105#
time 5:30
Mobility
WU x 1 + 15 unbroken Wall balls @12#, 10′, 2min skipping
Group Mobility
Practice: Hang Power Clean & Jerk
75-85-95-105#
Teen Games WOD:
3 Rounds
70 Double Unders
7 Hang Power Clean and Jerk @95#
Time: 8:48
Pr of 1:07
Mob&WU
Hang Clean &Jerk Build up to WOD weight:
55-65-75-85
WOD: “Teen games WOD”
3Rounds
– 70 Double unders
– 7 Hang Clean & Jerk @ 85
Time: 7:11
Felt great to WOD again!
Thanks Marcel!!
Nice work Steph.
HPC + Jerk 3reps
55-65-75-85#
WOD
Single unders and 65#
7:37
Thanks for the help Marcel
Anytime – you showed great improvement tonight.
HPC Jerk 3reps
35# – 45# – 55# – 60#(1)
WOD
Single unders and 45#
Time: 9:28
Last year I used 35#, and had 3 hpc j left at the cap.
Well done Stacey form looked great.
HPC + Push Jerks x 7
35-55-65-75
WOD: 3 Rounds
70 DU’s
7 HPC & Jerks
Time = 9:48
Well THAT kicked me in the ass!! I was so gassed. Not sure I ever really recovered today 🙁
Slept in so caught the 8:30 a.m. class for a change. Nice to see the ladies of 8:30!
Practice: Hang Power Clean & Jerk
Teen Games Wod
3 Rounds
140 singles
7 Hang Power Clean and Jerk (55#)
Somewhere between 8:26-8:29…(book is in the car..)
Teen Games WOD:
3 Rounds
— 70 DU
— 7 Hang Power Clean and Jerk @ 115#
TIME: DNF (completed 2 rounds and 56 DU’s. Last time I did singles)
Did this workout in Fredericton …
Teen Games WOD
3 Rounds
70 Double Unders (scaled to 140 Singles)
7 Hang Power Clean and Jerk at 65#
Time: 6:14
HPC+J x3
95-115-135-155-175-185#
WOD @ 135# = 6:55
HPC Jerk 3reps
55-65-70-75-80#
WOD
Single unders and 65#
8:00
HPC + PJ x 2 to 125#
Teen Games WOD:
3 Rounds
— 70 DU
— 7 Hang Power Clean and Jerk @ 125# 1st then 115# for last 2
TIME:9:57