Hang Power Clean – Find a 3 rep max

For Time:

5 Rounds
25 Double Unders
5 Hang Power Cleans (75% of 3RM)
15 Plate Push Ups*

*Plate Push Up – Start with one hand on a 45 # bumper and one hand on the ground.  Execute a push up and as you come up “jump” yourself to the side so that your other hand ends up on the plate.  You will alternate side to side every rep, with one hand on the ground and one hand on the bumper during each rep.


12 thoughts on “3/12/13”

  1. Woohoo! Give up nursing and become a comedian DJ!
    Double Unders are getting more work this evening. 30# PR on my 1RM hang clean to 185#. 14:?? @ 140# w/15 DU’s

  2. Gotta say that was tough. Still getting battle scars from double unders. Max 175 did 145 during workout. Did 75 singles with as many DU as I could mix in!!!!

  3. I know these aren’t paleo… But they look awesome… Look at the ingredients..
    Irish car bomb cinnamon rolls..
    Chocolate Guinness Dough
    1 (16 oz.) pkg Pillsbury® Hot Roll Mix
    3 T sugar
    1/3c cocoa powder, sifted
    1c hot Guinness, 120° to 130°F (I heated mine on the stove.)
    2T butter, softened
    1 egg
    Extra flour for kneading
    Jameson and Cinnamon Sugar Filling
    1/4c butter, softened
    2t Jameson
    1/4c brown sugar
    1/2c sugar
    1 1/2T cinnamon
    Baileys Cream Cheese Frosting (adapted from Angie’s Pantry)
    4T butter, softened
    4oz cream cheese, softened
    3c powdered sugar
    1-2T heavy cream (milk will do in a pinch)
    1T Baileys
    1t vanilla
    1t Jameson
    Read more: http://www.thebuzz.com/pages/jessica.html?article=11052916#ixzz2NLxpdJF8

  4. skill- 200# 3RM that was my 1RM hang clean…
    WOD- 9:10 155# cleans and I guess you would call them “jumping” push ups, no plate.
    Also came in early and PR’d my jerk at 205.
    Good day at the box!

  5. Well allie, this mornings double unders didnt go that well. However, I have an announcement to make! Neal told me to grab the REALLY long rope and give it a try. That being said, I will be purchasing a really long jump rope to my arsenal. I finally got them down this evening when I returned to work on them. I felt like I won a million dollars. Most excited I have been with a athletic event in a really long time. Thanks everybody for listening to me whine. No more bruised arms n legs for this guy!

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