03.22.13 – CFFB Movement Demo

Author / Luke Summers


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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Luke Summers

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.



  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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