Posts Tagged ‘Power Clean’
August 1, 2020
Hero WOD:“Hammer”5 Rounds For Time5 Power Cleans (135/95 lb)10 Front Squats (135/95 lb)5 Jerks (135/95 lb)20 Pull-Ups90 seconds Rest
Read MoreJuly 13, 2020
WOD:For Time 10 Devil Press (40/25) 20 Power Cleans (135/95) 40 Wall Balls 20 Power Cleans 10 Devil Press *Should be moderate/heavy on weights*
Read MoreJune 27, 2020
WOD:“Hammer” 5 Rounds For Time 5 Power Cleans (135/95 lb) 10 Front Squats (135/95 lb) 5 Jerks (135/95 lb) 20 Pull-Ups 90 seconds Rest
Read MoreMay 29, 2020
WOD:“Tyler Durden”15 Minute AMRAPBARBELL1 Bear Complex Cycle (75/55)(power clean, front squat, push press, back squat, push press)10 Double Unders/Penguins or 2:1 Singles/Jacks2 Bear Complex Cycles20 Double Unders3 Bear Complex Cycles30 Double Undersetc… add 1 cycle and 10 double unders per roundMATCHING DB COMPLEX (power clean, front squat, push press, thruster)SINGLE DB ALTERNATE ARMS PER COMPLEX
Read MoreMay 20, 2020
WOD:“The Chief” 5 Rounds, 1 Minute Rest After Each Block AMRAP-3 3 Power Cleans (135/95) Barbell or Matching DB’s 6 Push-Ups 9 Air Squats *Start each round at the top, try to hit that Round 1 score **Score is total of all rounds+all reps ***If you don’t have a barbell or matching DB’s, One heavier…
Read MoreMarch 9, 2020
QuickFit Warm Up:2rds 10m Duck Walk 5/5 Goblet Curtsy Squat 10 Active Scap Depressions WOD:Buy In: 500m Row 50 Wall Balls 20/20 DB Snatch (35/20) 30 DB Cleans 20 Pull-ups 10 DB Squats Cash Out: 500m Row *15min Cap* CrossFit: Warm Up:Squat Prep 3rds 10m Duck Walk 5/5 Goblet Curtsy Squat 5 Tempo Back Squat…
Read MoreFebruary 25, 2020
CrossFit Warm Up:Shoulder/Ankle Prep3rds (10:00 Cap)10m Inch worm to push up 10 DU Practice 1 From Floor Clean Complex (Build) WOD:30-20-10 Power Cleans (95/65-135/95-155/115) 5/5-10/10-15/15 Rot. Ball Slam 80 Double Unders (2:1) *This is meant to be long 15ish+ i.e. heavy enough on the cleans that you don’t fly through them.* Optional finisher: Trunk 3rds…
Read MoreDecember 5, 2019
CrossFit Warm Up:Run/Row/Bike/DU before Whiteboard 3 rds (10:00 time cap) 1 From Floor Snatch Complex (Build) *From Floor: 2 Pull 1 Power 2 Full20 Lateral Hops Over Bar 1 From Floor Clean Complex (Build) 10/leg Single leg Hops 3 Jerks (Build) Partner WOD:5 Snatch (115/85) 20/20 Double Unders 10 Power Cleans 20/20 Double Unders 20…
Read MoreNovember 29, 2019
Weekend holiday schedule for today and Saturday:Open Gym – 10AM to 2PMWOD – 12AM Warm Up:Run/Row/Bike/DU before Whiteboard3 rds (9:00 time cap) 10/m Quadruped Crawl 10 Banded Hollow/Bent Hollow Pull Down 10/side Single Leg Glute Bridge 3 Bear Complex (build) WOD:15min AMRAP 5 Power Cleans (155/115) 10 Front Squat 5 Jerks 10 Pullups Optional Finisher:…
Read MoreNovember 8, 2019
QuickFit Warm Up:Run/Row/Bike/DU before Whiteboard 2 rounds: 10/10 Single Arm DB Suitcase Deadlift 10 Tuck Jumps 10 Bent Hollow Pulses WOD:25-20-15-10-5 DB Cleans (50/35) 5-10-15-20-25 Box Jumps 15-15-15-15-15 Situps CrossFit Warm Up:Run/Row/Bike/DU before Whiteboard3 rds (9:00 time cap) 10/10 Banded Quadruped Thoracic Rotation 10 Tuck Jumps 5 KB Kang Squat 3-5 Squat Clean (build each…
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