Photo by Hillary Froning Photography
Power Cleans – 10 sets of 3 touch & go
Followed immediately by 5-7 PHSPU
Rest as needed between sets
– Rest –
This entry was posted by Lauren on August 13, 2013 at 12:00 am, and is filed under WOD. Follow any responses to this post through RSS 2.0.You can leave a response or trackback from your own site.
What’s the weight on the power cleans?
A weight that you can do consistently touch & go for the 10 sets.
135, 135, 135, 145, 145, 145, 145, 155, 165(f), 145
10 sets 7 w/ feet on bar -decline pu
1000m row 4 min
100 du – 5:25 : (
Do you do all your power cleans first and then the PHSPU? Or alternate?
Do the 3 power cleans then the PHSPU. That is one set. Do 10.
What might you suggest with this workout to replace the rowing. I know SDHP is an alternate but does it fit this workout and it seems I might have to do a ton to equal 1000m row. Thanks.
I asked the same a while back. The scale would be a 400m run for 500m row so a 800m run for 1000m row
What exactly is a PHSPU? Is that different than a HSPU?
Yes. It is a Parallette HSPU.
Some alternatives are deficit HSPU, HSPU, modified HSPU (with abmats under head or from a box with knees on box). And if someone can’t do HSPU at all, we also have done strict shoulder press.
205# for power clean
5 phspu for all 10 rds
145# power clean
7 PHSPU 10 rounds
Mind you I’m only 18 and weigh 138 and have been doing crossfit for about 3 months
Metcon 1: Worked all the way up to 220lb and completed the 3 reps on the 9th set. Failed at 225lb on the 10th set. Couldn’t do HSPU because I got teeth pulled last Thursday and dentist said to wait a little longer until the wounds heal to do them so did 7 hand release push ups instead.
Metcon 2: 6:55
Metcon 1: 210 lb 7 HSPU all 10 Rounds
Metcon 2: 5:10
1000m – 4:14
100 DU’s- did not time, I have not really been consistent with DU’s (my kryptonite), so I dedicated 30 mins of skill work to this instead. It is coming along.
205lbs with 7 PHSPUs
165lb clean plus 7 phspu all 10 sets
Metcon: 5:05. Hit 90 unbroken then clipped my damn toe. Wanted all 100 and sub 5. Next time
205# all 10 rounds, 5 HSPU each round
7:52 (300 singles unbroken)
115 strict press 5 reps each set.
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