Posts Tagged ‘Power Clean’
December 23, 2016
Holiday Schedule: Saturday December 24th – 9am only (No class cap, we will accommodate everybody) Monday December 26th – Closed Warm Up: Get your chili warm and set up WOD: “12 Days of Christmas: Alpha Edition” 1 Deadlift (155/115) 2 HSPU 3 Power Cleans (115/115) 4 KBS (53/35) 5 Pullups 6 Box Jumps (24/20) 7…
Read MoreNovember 1, 2016
CrossFit: Warm Up: Partner Mobility PA Clean Warmup x 3 3 – position Clean x 3 (Build) Strength: Cleans Level 1: Technique Level 2: Heavy 3 – This is NOT a test, perfect reps WOD: 12min EMOM 2 Hang Power Cleans (135/95) 2 Power Cleans 8 Situps BodyFit: WOD: From CF Linchpin 10.24.16 100 Calorie…
Read MoreOctober 19, 2016
Warm Up: 4rds 10 Scap Retractions PA Clean Warmup 4 Athletic Burpees Strength: Power Cleans Level 1: Technique Level 2: 4,4,4,4 (Build) WOD: “Unibrow” 10 min AMRAP 10 Power Cleans (115/75) 10 Burpees
Read MoreJanuary 15, 2014
Strength:Â Power Clean 3RM WOD: “Macho Man” 3 Power Cleans 3 Front Squats 3 Jerks *EMOM on the minute for as long as you can complete the work **Male Rx: 135# Â Women Rx: 95# Â
Read MoreFebruary 3, 2014
I hope everybody is off to a good start with the challenge. Â Remember to visit and use the FB group to share ideas and be motivated to stay on track. Â Strength: Front Squat 3X5 (+5) WOD: Barbell Complex 3 Power Cleans 2 Front Squats 1 Jerk **As Heavy As Possible
Read MoreJanuary 29, 2014
Strength: Power Clean 3,3,3,3,3 **Increasing weight each set WOD: ME Power Clean 3min Rest 3min ME Power Clean 2min Rest 2min ME Power Clean 1min
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