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Old 08-12-2009, 03:30 PM   #1
Joseph Goldenberg
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Clean sub??

Due to an injury to my arm a few years back I can no longer fully pronate my arm. I can't really do front squats or cleans because my wrist won't turn over with my palm up. What is a recommended sub for the cleans in the WOD? Back squats maybe? I can't do straight front squats... Let me know. I am new to CF and am loving it so far!
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Old 08-12-2009, 04:39 PM   #2
Luke Hale
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Re: Clean sub??

Maybe medicine ball cleans, kettlebell cleans, dumbbell cleans or sandbag shoulders - all similar movements but without racking a bar.

I'd guess sandbag shoulders would allow you to go heaviest.
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Old 08-12-2009, 05:38 PM   #3
William Jackson
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Re: Clean sub??

for power production i would think maybe jumping shrugs with a trap bar?
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Old 08-13-2009, 03:15 PM   #4
Joseph Goldenberg
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Re: Clean sub??

thanks for the advice. did linda today with db squat cleans... holy ****. my vision started to blur after set 3, but had to finish. first time with db cleans so went real light with 35lbs. i am 22 yr male @ 155lbs, so i really should have done the db cleans with 60lbs, next time.
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Old 08-15-2009, 04:47 PM   #5
David Meverden
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Re: Clean sub??

dumbbell squat cleans would certainly be a good sub for metcons. Another to play around with is power snatches.

If you have your form down it could be a good sub because it recruits the same muscles and is similarly explosive, but doesn't require a rack position. Maybe scale to 3/4 or 1/2 of the weight you would use for power cleans?
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