Power Clean: Things Not To Forget by Coach Steph
The power clean is a great exercise to develop power and speed in other CrossFit movements. Here are a few things to keep in mind to do it appropriately.
1) Start in the right position: Without a proper setup, the rest of the movement will be negatively affected. Keep your chest up as to not slouch forward. Keep your shoulders and back tight. Make sure to feel tension in your straight arms and hamstrings before beginning your lift, don’t “yank” the bar off the floor from a loose position.
2) Keep the bar close to your body, to ensure that the bar is moving vertically as much as possible.
3) When the bar hits your mid thigh is when you should explode, chest opens up, violent hip extension, become as vertical as you can.
4) Catch the bar by re-bending your hips and knees and turning your elbows forward as fast and as high as you can. Keeping a tight core in the catch will help to keep a straight back when standing up. Remember that as you go heavier there will be a weight which will require you to partially squat a bit lower to catch it.
Power Cleans x5
Build up to WOD weight (or slightly higher)
10 rounds
5 Power Cleans (155/105/65%)
10 Walking Lunges
*15 min cap
Mobility
Group warmup and movement practice
Power Clean x 5
Build to WOD weight
45, 55, 65, 75, 80(4)
WOD
10R
5 PCs @ 65#
10 walking lunges
8:57
Fun morning, thanks Shane!
Nice work Jackie!!
WOD Rx
8:59
Warm up & Mob
Group mob
Power clean x5
Build up to Wod weight
95-95-115-115-115
Wod
10 rounds (#115)
5 Power Cleans
10 Lunges (scaled to Deadlifts)
Time 9:51
Very hot and sweaty this morning phewww. Awesome class Shane thanks
Great work buddy!!!
Power Cleans x5
Build up to WOD weight (or slightly higher)
95-105-115-115-115
10 rounds
5 Power Cleans (155/105/65%) – 115#
10 Walking Lunges
8:25
Thanks Amanda!
Power Cleans x 5 to 155 (got 175 for 2)
WOD
10 rounds:
— 5 Power Cleans @ 145#
— 10 Walking Lunges
TIME: 8:57
Mobility
Group warmup
Power Clean x 5
Build to WOD weight
55-65-75-85-85
WOD
10R
5 PCs @ 65#
10 walking lunges
10:03
Power Cleans x5
115-135-155-175
WOD Rx’d
6:55
Singles, and a steady pace throughout.
Cashout:
50 Good Morning Darlings
50 Leg Levers
50 2-count Bicycle Crunches
800m Heavy Bag – 5:58
Enjoyed this mornings group warmup far more than going from one end of the gym to the other doing Spider-Man lunges and burpee broad jumps 😛
Power Clean x5
55-65-70-75-80
10 rounds (15 min time cap)
5 Power Cleans @55#
10 walking lunges
Time: 14:43
I’m just glad I finished under the time cap. So awful. I have a really hard time getting up from that position. Great work 8:30!!
Great work Tara!!
Thanks Shane 🙂
WOD scaled to 85#, 10:07
Just back from a few weeks off, didn’t want to push the weight too much but I liked this wod very much, hope it comes up again
Mob
Group Mob & WU
Power Cleans x5
45-55-60-65
WOD
10 Rounds 15 min cap
5 Power Cleans(65#)
10 Walking lunges
Time: 10.24
Mob
Group Partner Warmup
AMRAP 5 min
200m row
5 push ups, 5 sit ups, 5 squats
I did 400m, and 30 reps total
Power Cleans x5
Build up to WOD weight
55-60-65-70#
10 rounds
5 Power Cleans 65#
10 Walking Lunges
Time: 9:48
Thanks for the class Kevin!
Oops – not that it matters, but the warm up reps were 50 in total. I did 25 each time i got off the rower.
Power cleans x5
Up to 120#
WOD RX
7:39
Mob
Group Mob & WU
Power Cleans x5
35/45/50/50/50
WOD
10 Rounds 15 min cap
5 Power Cleans(45#)
10 Walking lunges- scaled to air squats
Time: 8:48
Took it easy on weight to focus on form…felt good to be back😜
Great class Kevin!
wux1
Group mob
Power clean x5
95-115-135-155-155
Wod
10 rounds
5 Power Cleans 135#
10 Lunges (stationary lunges)
Time 10:11
Mobility
Group warmup and movement practice
Power Clean x 5
Build to WOD weight
95-115-135-145
WOD
10R
5 PCs @ 115#
10 walking lunges
9:36
Thanks Kevin.
Power cleans x 5
55-65-75-85-95#
WOD
5 power cleans @ 65#
10 walking lunges
6:50 (I think. Don’t remember seconds)
Kept weight low to move through WOD quickly to keep cardio working hard as training for upcoming race.
Wod with 135# – 11:23
Thanks for the class Kevin!
Power cleans x 5
55-65-75-85-95#
WOD
5 power cleans @ 65#
10 walking lunges
6:50 (I think. Don’t remember seconds)
Kept weight low to move through WOD quickly to keep cardio working hard as training for upcoming race.
Power Cleans x5
Build up to WOD weight (or slightly higher)
35# – 40# – 45# – 50#
10 rounds
5 Power Cleans (@50#)
10 Walking Lunges
Time: 9:27 (I think… My book is across the room, haha)
Mobility
Group warmup and movement practice good partner warm up on the rower!
Power Clean x 5
Build to WOD weight
55, 65, 75, 85, 95, 105
WOD
10R
5 PCs @ 75#
10 walking lunges
9:01
Power Cleans x 5
34-55-65-75-85-95
10 Rounds:
5 Power Cleans @ 75#
10 Walking Lunges
9:31
WUx1
Group Mob +WU
Power Cleans x 5
95-115-135-155-165
WOD
10 rounds:
— 5 Power Cleans @ 135#
— 10 Walking Lunges
TIME: 8:33