Warm up: Empty bar work 20 Rounds for time: 1 Power clean and jerk 1 Muscle up ( strict ? ) 1 Power clean Wallballs ( 5 on the odd rounds 10 on the even rounds )
Tag Archives: Power clean
WOD Wednesday February 3rd
Warm up: 2 Rounds: 5 Hang power cleans / 5 Jerks / 5 Kang squats 30 Rounds for time: 1 Muscle up ( Strict ? ) 2 High box jumps 1 Power clean and jerk 2 High box jumps
WOD Wednesday January 13th
Warm up: PVC Pull Throughs, Empty Bar Behind the neck Press, Empty Bar Snatches For time: 40 Burpees 10 Power snatches 30 Chest to bar pullups 10 Snatches 20 Handstand Pushups 10 Power cleans 10 Muscle ups 10 Cleans
WOD Wednesday January 6th
Warm up: 3 minutes of: 5 front squats / 5 Jerks / 5 High pulls / 5 Pullups 3 Rounds for time: 300 meter run 5 Power clean and jerks 200 meter run 5 Power cleans 100 meter run 10 Muscle ups *Increase load on the barbell every round
WOD Thursday December 31st
Hey, Holiday hours for this week are: Monday: Normal Tuesday: Normal Wednesday: Normal Thursday: Last class @ 4:30 Friday: Closed Weekend: Normal hours Warm up: 2 Minutes on a thing / empty barbell work 20 Rounds for time: 2 Power cleans @ heavyish 0 Deadlifts @ 500 / 350 lbs 2 Wollymockers 0 Miles ofContinue reading “WOD Thursday December 31st”
WOD Monday December 7th
Warm up: 3 Rounds: 12 squats / 8 Sit ups / 8 pushups Every minute on the minute for 20 minutes: Odds: Anderson Squats x 3 Evens: Cluster x 1 2. For time: 20 Power cleans 20 Bar facing burpees
WOD Wednesday November 25th
Warm up: 400 Meter Run, Then: 2 Rounds of: 5 Behind the Neck Press, 5 Empty Bar Power Snatches, 5 Jumping Pull ups or Ring Rows For time: 20 Rounds of: 1 Power snatch 5 Wallballs 15 Rounds of: 1 Snatch ( Heavier) 4 Box jump overs 10 Rounds of: 1 Power clean and jerkContinue reading “WOD Wednesday November 25th”
WOD Thursday November 12th
Warm up: Dynamic mobility / Empty barbell work Build to a max weight in 12 minutes: Clean Pull under + Hang clean + Clean 2. 3 Rounds for time: 5 Power cleans 15 Pullups 50 Double unders
WOD Tuesday October 6th
Warm up: 3 rounds of: Hang power clean x 5 / front squat x 5 / jerk x 5 Every 3 minutes for 10 sets: 1 Power clean and jerk 2 Muscle ups or something else 1 Clean and jerk 2 Muscle ups or something else 2. For time: 30 Calorie row
WOD Wednesday September 23rd
Warm up: 10 pushups / 20 mountain climbers / 15 bench dips “The Test” Every minute on the minute for 15 minutes: 5 Wallballs 4 Burpees 3 Wallballs 2 Burpees 1 Wallball * If you fall off the wagon remove the 5 wallballs from each round ** If you fall off the wagon and intoContinue reading “WOD Wednesday September 23rd”
CrossFit Havoc 