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Workout of the Day Questions & performance regarding CrossFit's WOD

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Old 02-18-2003, 08:47 AM   #1
Janet Fisher
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Help! What's a hang clean?
And what does 10RM load X10 mean?

(5 minutes later)

I found a good description of the hang clean at

So, what does 10RM load X10 mean?
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Old 02-18-2003, 08:54 AM   #2
Don Milliken
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A hang clean (or it's more complete name, the hang power clean) is just like a power clean except that, instead of starting with the bar resting on the ground, you start with the bar in your hands, just above knee level. You get into a good pulling position (shoulders back, traps relaxed, knees slightly bent, back arched, head up, elbows out, arms straight and relaxed) and then perform the lift as you would the final pulling phase of a power clean.
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Old 02-18-2003, 09:56 AM   #3
Chris Haldeman
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I'm pretty sure 10RM (rep max) means the most weight that you can lift 10 times (reps).

For example: Using a 135lbs for the hangclean, I manage 10 reps, but fail to get an 11th rep. 135 is my 10RM. I put 155 on the bar and can hangclean it for 5 reps but fail on the sixth. 155 is my 5RM for hangclean. 185 on the bar, I get it up 3 times, fail on the 4th attempt. 185 is my 3RM....etc. etc.
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Old 02-18-2003, 11:28 AM   #4
Janet Fisher
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Cool. I did the x 10, x7, x5, x3, and then I didn't know what the stuff below meant, so I did another x 5.

"then in as few sets as possible and with the last (3RM) load:
10 reps,
7 reps,
5 reps,
3 reps."

(By the way, sorry to all for not searching before I posted my first message. I came back and edited it when I found the link to the Hang Clean description, but I couldn't find info on what the last part meant.)
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Old 02-18-2003, 01:47 PM   #5
Lauren Glassman
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The "stuff below" suggested that you take the weight that you could only do 3 times and now do, in as few sets possible, 10 reps. When that is done do 7 reps with that same weight, 5 reps and 3 reps.
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Old 02-19-2003, 10:28 AM   #6
Scott Parker
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here are my results for the hang clean workout. i could have probably gone a little heavier, but am still new to power lifting and didn't want to over do it.

1st round:
10RM - 85lbs.
7RM - 95lbs.
5RM - 105lbs.
3RM - 115lbs.

the next round called for using the 3RM weight for what was essentially 25 more reps in as few sets as possible (at least that's how i interpreted it). using 115lbs. i did 25 reps in the following numers of sets:

6 reps, 6 reps, 4 reps, 4 reps, 3 reps, 2 reps

each time i felt like i was going to blow it if i tried another so i stopped, ie. on the first and second set i wouldn't have been able to do 7. i figured if 115 was supposedly my three rep max it probably could've been a little heavier since i got 6 reps on the first two sets.

either way it was a great workout and i am starting to feel more comfortable doing these types of exercises with heavier weights!

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Old 02-21-2003, 08:10 AM   #7
Ryan Atkins
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This was a nice workout. I have one question, however. Does any one consider it cheating if I had to resort to using a squat hang clean vs. a power hang clean during some of the final reps? It was either that or letting the barbell fall to the floor.
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Old 02-21-2003, 09:15 AM   #8
Patrick Johnston
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I wouldn't consider it cheating at all. Nice work!
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Old 02-22-2003, 04:54 AM   #9
Mark Cain
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115 @ 10 reps
125 - 7
135 - 5
145 - 3
155- 3
crashed at 165

155 for 4 sets of 5.
part of my workout.
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Old 02-23-2003, 01:03 PM   #10
sean hernandez mccumiskey
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I did not know what wieght I should start with and the fist set was way too light.

41.8 @ 10 reps
70.4 - 7 (not quite max)
79.2 - 5 (closer to max)
88.44 - 3 (still not max but very close)

finished off with total of 6 sets at 88.44lbs:5,5,5,4,5,1reps( i wimped out in the fourth set and got pumped in the fifth.

my forearms were smoked.
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