Today’s SWOD and DWOD on CrossFit Football call for something called a “touch and go power clean from a hang.” We are expecting that folks might be a little lost with this mouthful-of-a-movement so we put together a brief demo for you.
The video should explain it all. Remember RM’s in the SWOD aren’t completed for time. It’s about perfection of movement with a maximal load for a rep limit… aka a Rep Max.
When you complete the TNGPCFAH during the DWOD you’re going to use a percentage of your 2RM. Amateurs should probably use their 5 x 3 weight. You want your reps to look perfect and the bar to move as fast as possible. Take your time on set up between reps, don’t rush through them.
Then it’s a race for max reps on chin ups. For those of you who’ve been to the CFFB Seminar… Neutral head! Shoulders retracted and depressed!
Hope this helps, post any comments to questions.
I am the COO of Power Athlete, co-host of Power Athlete Radio, and a Power Athlete Coach. I've been coaching athletes, training clients, and educating 1,000s of coaches around the globe since 2007. I'm a lifelong multisport athlete, but my focus was football up through college where a neck injury forced me to hang it up.
Now I'm a stickler for productivity, and have a burning desire to empower athletes, coaches, and every day people who are striving to be better versions of themselves.
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