Category Archives: Clean (Squat Clean)

November 2, 2015

A. Take 10-15 minutes to built do 85% or more of your 1-RM Back Squat, and then… B. Every 3 minutes, for 15 minutes (5 sets): Back Squat x 2-3 reps @ 30X1 C. Against a 2-minute running clock, perform … Continue reading

Posted in Back Squat, Clean (Squat Clean), Row, WODs | Tagged , , , , , , , , , , | Leave a comment

October 26, 2015

Strength Back Squat 5x (6 @ 75%) Deadlift 5x (6 @ 75%) Shoulder Press 5x (6 @ 75%) Bench Press 5x (6 @ 75%) Metcon 4 rounds of: 20 Wall Ball 15 Pull ups 10 Cleans

Posted in Back Squat, Bench Press, Clean (Squat Clean), Deadlifts, Pull Ups, Shoulder Press, Wall Ball, WODs | Tagged , , , , , , , , , , | Leave a comment

August 8, 2014

SWOD Back Squats 5@75% 5@80% 5 or more @ 85% WOD Elizabeth 21-15-9: Squat Cleans 135/95# Ring Dips

Posted in Clean (Squat Clean), Girl WODs, Ring Dips, WODs | Tagged , , , , , , , , , , , , , , , , , | Leave a comment

August 1, 2014

SWOD: Back Squat 40% x 5 50% x 5 60% x 5 ONLY SWOD: Elizabeth: 21-15-9 of: Squat Clean (135/95#) Ring Dips

Posted in Back Squat, Clean (Squat Clean), Ring Dips, WODs | Tagged , , , , , , , , , , , , , , , , , | Leave a comment

April 1, 2014

3 mile run 500 Pull Ups 1000 Push Ups 1500 Air Squats 3 mile run APRIL FOOLS! 5 Rounds 3 Squat Clean (@ 75% of 3RM) 8 Toes to Bar 6 Burpee Box Jumps

Posted in Burpee Box Jumps, Clean (Squat Clean), Toes to Bar, WODs | Tagged , , , , , , , , , , , , , , | Leave a comment

March 3, 2014

Open WOD 11.3 5 minute AMRAP: Squat Clean Jerk MEN – includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 5 minutes of: Squat clean (165lb / 75kg) Jerk (165lb / 75kg) … Continue reading

Posted in Clean (Squat Clean), Clean & Jerk, CrossFit Games Open, WODs | Tagged , , , , , , , , , , , , , , , | Leave a comment

February 28, 2014

WOD – Met Con For time complete: 400m Row 20 Pull Ups 20 Push Press (75/55) 20 Russian Kettlebell Swings (53/35) 20 Box Jumps 20 Squat Cleans (115/75) Run 400m 20 Squat Cleans (115/75) 20 Box Jumps 20 Russian Kettlebell … Continue reading

Posted in Clean (Squat Clean), Kettlebell Swings, Pull Ups, Run, WODs | Tagged , , , , , , , , , , , , | Leave a comment

January 22, 2014

SWOD Front Squat 3×2 w/1 set @ 85% WOD “Elizabeth” 21-15-9 of: Cleans 135/95 Ring Dips WOD Courtesy of CrossFit ICONZ

Posted in Clean (Squat Clean), Front Squats, Ring Dips, WODs | Tagged , , , , , , , , , , , , | Leave a comment

January 9, 2014

WOD 15-10-5-10-15 reps of Cleans @ 135/95 400m run after each set of Cleans. Ending with a 400m run WOD Courtesy of CrossFit ICONZ

Posted in Clean (Squat Clean), Run, WODs | Tagged , , , , , , , , , , , , | Leave a comment

November 18, 2013

Today’s WOD ARM MAXES (to failure – rest up to 3 minutes between) Dips Pull ups Push ups then: For Time: 10 Squat Cleans 115/75# 50 Sit ups 8 Squat Cleans 40 Sit ups 6 Squat Cleans 30 Sit ups … Continue reading

Posted in Abmat Sit ups, Box Jumps, Clean (Squat Clean), Dips, Kettlebell Swings, Pull Ups, Push Ups, Run, Wall Ball, WODs | Tagged , , , , , , , , , , , | Leave a comment