Warm up # 7 “Linda” 10,9,8,7,6,5,4,3,2,1 Reps for time of: Deadlift @ 1.5 x Body weight Bench Press @ Body weight / 3/4 Body weight Squat clean @ 3/4 Body weight
Tag Archives: clean
WOD Friday January 2nd
Rent is due. Thanks! Warm up # 9 1. 20 minutes to find a 2 rep max clean 2. As many rounds as possible in 12 minutes of: 1 Power clean 2 Front squats 3 Push presses 4 Jerks 5 Pullups (Strict) * Don’t punk out on the weight if you are trying to get strong.
WOD Monday December 8th
Warm up # 1 1. Front Squat: 3,3 2. Back Squat: 3,3 3. Every 3 minutes for 15 minutes: Power clean x 4 Hang squat clean x 3 Jerk x 2 Bar Muscle up x 1
WOD Tuesday August 26th
Warm up # 6 1. Every 30 seconds for 5 minutes: Hang power clean x 1 Rest 1 minute and add some weight Every minute for 5 minutes: Hang power clean x 1 2. 6 Rounds for time of: 12 Alternating one arm kettlebell swings @ 1.5 / 1 pood 18 Double unders
WOD Wednesday July 2nd
Rent is Due. Thanks! Warm up # 4 For time: 600 Meter run 40 Handstand pushups 500 Meter row 40 Box jumps 24/ 20″ 400 Meter run 40 Wallballs 300 Meter row 40 Hang power cleans @ 3/4 / 2/3 body weight 200 Meter run 40 Kettlebell swings @ 1.5 / 1 pood 100 MeterContinue reading “WOD Wednesday July 2nd”
WOD Wednesday June 25th
Warm up # 6 1. Every 2 minutes for 20 minutes: Havocomplex Clean: 1 Clean, 1 Front squat, 2 Jerks 2. As many rounds as possible in 4 minutes of: 8 Thrusters @ 75 / 53 lbs 8 Lateral barbell jumps
WOD Thursday May 22nd
Warm up # 6 1. Hang squat clean: 3,3,3,3,3 2. For time: 5 Hang clusters @ 115 50 Double unders 5 Hang clusters @ 115 40 Double unders 5 Hang clusters @ 115 30 Double unders 5 Hang clusters @ 115 20 Double unders 5 Hang clusters @ 115 10 Double unders
WOD Friday May 9th
Warm up # 6 1. Every 2 minutes for 20 minutes: 2 Power cleans, 1 Clean, 3 Jerks 2. For time: 20 burpees 400 meter run 20 burpees Still one of the best videos on the internet.
WOD Thursday April 17th
Warm up: 10 burpees / 400 meter run / 10 burpees So,so sorry… As many rounds and reps as possible in 25 minutes of: 5 Wall climbs 10 Clean and jerks @ 135 / 93 ( power cleans okay) 15 Muscle ups 20 Parallette handstand pushups (kipping = scaling) 25 Kneeling squat jumps 30 CleansContinue reading “WOD Thursday April 17th”
WOD Friday April 4th
Warm up # 6 1. Every 4 minutes for 20 minutes ( 6 total sets): 3 Deadlifts 2 Power cleans 1 Clean 2 Jerks 3 Muscle ups 2. For time: 40 Thrusters @ 115 lbs 400 meter sprint Do not jog, do not even run. Sprint.
CrossFit Havoc 