Category Archives: Power Clean

December 9, 2015

Strength/Skill Every 2 minutes, for 20 minutes (5 sets of each): Station 1 – Power Clean x 1.1.1.1 (rest 10 seconds between singles) Station 2 – Weighted Pull-Ups x 2-3 reps @ 21X0 Metcon Three rounds for time of: 10 … Continue reading

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November 18, 2015

The Three Wise Men Tribute “Jeremy” Complete as many rounds and reps as possible in 4 minutes of: 5 Hang Squat Snatch 10 Burpees Over the Barbell (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs) Rest … Continue reading

Posted in Box Jump Overs, Burpees over the Bar, Hang Squat Snatch, Power Clean, Pull Ups, Wall Ball, WODs | Tagged , , , , , , , , , , | Leave a comment

November 13, 2015

Strength Take 20 minutes to build to today’s heavy Jerk MetCon In teams of two, with partners alternating complete rounds, complete 7 rounds each of: 3 Power Cleans (135/95 lbs) 6 Shoulder to Overhead (135/95 lbs) 9 Push-Ups

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October 19, 2015

Strength Find new 1 Rep Max Bench Press Shoulder Press MetCon 10 minute AMRAP: 10 Power Cleans (155/105 lbs) 10 Burpees over the Bar 10 Chest to Bar Pull ups

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August 11, 2014

SWOD Deadlifts 3@80% 3@85% 3 or more @ 90% WOD 7 minute AMRAP: 5 Power Cleans (135/95#) 10 Toes to Bar

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July 21, 2014

SWOD: Deadlifts 75% x 5 85% x 3 95% x 1 or more SWOD: 10,9,8,7,6,5,4,3,2,1 of: Power Cleans Pull ups

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April 16, 2014

3 Rounds: 15 Pull ups 10 Power Cleans (95/65#) 5 Thrusters (95/65#)

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March 6, 2014

Open WOD 11.5 20 Minute AMRAP: 5 Power Cleans 10 Toes 2 Bar 15 Wall Ball MEN – includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 20 minutes of: 5 Power … Continue reading

Posted in CrossFit Games Open, Power Clean, Toes to Bar, Wall Ball, WODs | Tagged , , , , , , , , , , , , , , , | Leave a comment

February 4, 2014

Warm Up Lightly row 200m then 2 rounds, not for time of: 10 Air Squats with a 3 count pause in the bottom (stay tight!) 10 Good Mornings with a barbell 10 sumo deadlift high pulls then Row 200m for … Continue reading

Posted in Abmat Sit ups, Power Clean, Push Ups, Split Jerk, WODs | Tagged , , , , , , , , , , , , | Leave a comment

January 6, 2014

Time to get going for the New Year and make stuff happen. WODs this month will be Courtesy of CrossFit ICONZ SWOD Back Squat @ 80% after 4×2 with 2 sets at top % WOD 14 min ALT EMOM of: … Continue reading

Posted in Back Squat, Power Clean, Thrusters, WODs | Tagged , , , , , , , , , , , , | Leave a comment