Good to be back! Normal hours today! Warm up: 800 Meter Run For Time: (Use the same weight for all barbell movements) 5 Muscle ups 10 Clean and Jerk 10 Strict Pull ups 20 Hang Squat Cleans 15 Chest to bar pull ups 30 Deadlifts 20 Pull ups 400 Meter run 20 Pull ups 30Continue reading “WOD Wednesday September 13th”
Tag Archives: Clean and jerk
WOD Tuesday August 8th
Warm up: 2 rounds of – 12 Pushups / 12 situps / 12 back extensions Push press: 3,3,3,2,2,2 2. 12 Rounds for time of: 1 Muscle up 2 Power clean and jerks
WOD Wednesday August 2nd
Warm up: 400 meter run / 25 KB swings 30 Rounds for time of: 1 Clean + 2 Front rack lunges per leg *Odd rounds do 5 Glute ham sit ups *Even rounds do 5 Toes to bar
WOD Thursday July 27th
Warm up: Every 30 seconds for 6 minutes: 1 Hang clean Rest 2 minutes Every minute on the minute for 12 minutes: 1 Clean and jerk 2. For time: 400 meter run 20 deadlifts @ the weight of your last clean and jerk
Weightlifting July 24th, 26th, 28th
Monday: 1. Snatch: 3, 2, 1, 3, 2, 1 2. Below the knee Panda pulls x 6 x 3 3. Back squat: Singles every 2 minutes for 16 minutes (build) Wednesday: 1. Clean and jerk: 3, 2, 1, 3, 2, 1 2. Hover Clean pulls x 6 x 3 3. Front Squat: Singles every 2 minutes forContinue reading “Weightlifting July 24th, 26th, 28th”
Weightlifting July 17th, 19th, 21st
Monday: 1. Snatch: 3, 2, 1, 3, 2, 1 2. Snatch + Snatch + Overhead squat + Overhead squat every 2 min for 12 minutes 3. Back squat: Singles every 2 minutes for 16 minutes (build) Wednesday: 1. Clean and jerk: 3, 2, 1, 3, 2, 1 2. Every 3 minutes x 6 sets: CleanContinue reading “Weightlifting July 17th, 19th, 21st”
WOD Thursday July 13th
Warm up: 2 rounds of – 15 Pushups / 30 jumping jacks Bench press: 5,5,5,3,3,3 2. For time: 200 meter run 20 Power clean and jerks @ Heavy 200 meter run
WOD Tuesday July 11th
Warm up: 400 meter run / 5 minutes of empty bar work Every 3 minutes for 18 minutes: Power clean 10 Pullups Power clean & Jerk 5 Pullups Power clean + Front squat + Jerk 2. For time: 50 Overhead squats @ 95 / 63 lbs 50 Burpees
Weightlifting July 10th, 12th, 14th
Monday: 1. Snatch: up 2 kg from last week for 6 singles 2. Snatch + Snatch + Overhead squat + Overhead squat every 2 min for 12 minutes 3. Back squat: 2 x 5 @ 85% Wednesday: 1. Clean and jerk: up 2 kg from last week for 6 singles 2. Every 3 minutes xContinue reading “Weightlifting July 10th, 12th, 14th”
Weightlifting July 3rd, 5th, 7th
Monday: 1. Snatch: up to 90% x 5 singles 2. Every 2 minutes x 6 sets: Power snatch + Hang power snatch + Overhead squat x 2 3. Back squat: 3 x 4 @ 85% Wednesday: 1. Clean and jerk: up to 90% x 5 singles 2. Every 3 minutes x 6 sets: Hang powerContinue reading “Weightlifting July 3rd, 5th, 7th”
CrossFit Havoc 