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Power Clean  // Posts tagged as "Power Clean"

06 Jan WODs | Comments

Tuesday, January 6

Strength:

  • Front Squat 5-5-5
Use the heaviest weight you can for each set. Rest as needed between sets. 10 rounds for time of:
  • 10 Wall Balls, 20/16 lbs
  • 5 Power Cleans, 135/95 lbs
-or- 5 rounds for time of:
  • 10 Power Cleans, 135/95 lbs
  • 20 Wall Balls, 20/16 lbs

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01 Dec WODs | Comments

Monday, December 1

Strength:

  • Power Clean 5-4-3-2-1
Use the heaviest weight you can for each set. Rest as needed between sets. 3 rounds for time of:
  • 10 Push Press, 135 lbs
  • 10 Kettlebell Swings, 53 lbs
  • 10 Box Jumps, 24 lbs

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27 Oct WODs | Comments

Monday, October 27

Strength:

  • Record your best Clean 1 Rep Max lift.
"The Chief" For 5 cycles: AMRAP in 3 mins of:
  • 3 Power Cleans, 135/95 lbs
  • 6 Push-ups
  • 9 Air Squats
Rest 1 min between each cycle. For each cycle restart the AMRAP.

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22 Sep WODs | Comments

Monday, September 22

Strength:

  • Power Clean 5-5-5
Use the heaviest weight you can for each set. Rest as needed between sets. For time:
  • 21 Power Cleans, 115/85 lbs
  • Run, 800 m
  • 15 Power Cleans, 115/85 lbs
  • Run, 800 m
  • 9 Power Cleans, 115/85 lbs

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11 Sep WODs | Comments

Thursday, September 11

911 WOD - For time:

  • Run Or Row, 2001 m
  • 11 Box Jumps, 30/24 in
  • 11 Thrusters, 115/65 lbs
  • 11 Burpee Pull Ups
  • 11 Power Cleans, 135/85 lbs
  • 11 Handstand Push-ups
  • 11 Kettlebell Swings, 70/53 lbs
  • 11 Deadlifts, 185/135 lbs
  • 11 Toes-to-bars
  • 11 Push Jerks, 135/85 lbs

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09 Sep WODs | Comments

Tuesday, September 9

Strength:

  • Power Clean 3-3-3-3-3
Use the heaviest weight you can for each set. Rest as needed between sets. Complete as many rounds as possible in 6 mins of:
  • 3 Power Cleans, 135/85 lbs
  • 6 Box Jumps, 24/20 in
  • 9 AbMat Sit-ups
Rest 3 mins Complete as many rounds as possible in 3 mins of:
  • 3 Power Cleans, 135/85 lbs
  • 6 Box Jumps, 24/20 in
  • 9 AbMat Sit-ups

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08 Aug WODs | Comments

Friday, August 8

5 rounds for time of:

  • 10 Power Cleans, 135 lbs
  • 15 Wall Balls, 20 lbs
Strength:
  • In 12 minutes, complete as many ladders as possible from 1 to 5 reps of Hang Power Clean, with approximately 75% of your 1-RM Power Clean
(Example – Perform 1 Hang Power Clean, drop the barbell and rest as needed; then perform 2 Hang Power Cleans, drop the bar and rest as needed; then perform 3 Hang Power Cleans, drop the bar and rest as needed; etc…up to 5 Hang Power Cleans, then start again at 1. If you drop the barbell before you achieve the designated number of reps in that set, you must begin that set over – i.e., if you drop the bar on your fourth attempt of your set of 5, you must begin the set of 5 again from 0.)

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24 Jul WODs | Comments

Thursday, July 24

3 rounds for time of:

  • 5 Power Cleans, 135/95 lbs
  • 10 Toes-to-bars
  • Sprint, 200 m
  • 5 Power Cleans, 135/95 lbs
  • 10 Toes-to-bars
  • Sprint, 200 m
  • Rest 1 min

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21 Jul WODs | Comments

Monday, July 21

Strength:

  • Power Clean & Jerk 3-3-3
Use the heaviest weight you can for each set. Rest as needed between sets. Complete as many rounds as possible in 15 mins of:
  • Run, 400 m
  • 20 Power Cleans, 95/65 lbs
  • 30 Burpees
  • 40 Walking Lunges
  • 50 Double Unders

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23 Jun WODs | Comments

Monday, June 23

Strength:

  • Record your best Clean 1 Rep Max lift.
For 5 cycles: AMRAP in 3 mins of:
  • 3 Power Cleans, 135/95 lbs
  • 6 Push-ups
  • 9 Air Squats
Rest 1 min between each cycle. For each cycle restart the AMRAP.

Read more...