03.22.13 – CFFB Movement Demo

Author / John


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.


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John Welbourn is CEO of Power Athlete and Fuse Move. He is also creator of the online training phenomena, Johnnie WOD. He is a 9 year veteran of the NFL. John was drafted with the 97th pick in 1999 NFL Draft and went on to be a starter for the Philadelphia Eagles from 1999-2003, appearing in 3 NFC Championship games, and for starter for the Kansas City Chiefs from 2004-2007. In 2008, he played with the New England Patriots until an injury ended his season early with him retiring in 2009. Over the course of his career, John has started over 100 games and has 10 play-off appearances. He was a four year lettermen while playing football at the University of California at Berkeley. He graduated with a bachelor's degree in Rhetoric in 1998. John has worked with the MLB, NFL, NHL, Olympic athletes and Military. He travels the world lecturing on performance and nutrition for Power Athlete. You can catch up with John as his personal blog on training, food and life, Talk To Me Johnnie and at Power Athlete.


  1. 3.22.13 WOD | CrossFit North Tribe on March 22, 2013 at 2:46 am

    […] Touch & Go Power Cleans from the Hang Max Reps Chin […]

  2. tex on March 22, 2013 at 5:55 am

    Sprague vod-bombing and grabbing training plates, sounds about right.

    • luke on March 22, 2013 at 8:07 am

      He just wants to show his beard off… Tex when are you gonna grow a big ol’ texas style mustache?

  3. WOD 032213 | The Grove on March 26, 2013 at 7:53 am

    […] Find: Max Distance Broad Jump Touch & Go Power Clean from the Hang 2 […]

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