Tag Archives: Power clean

WOD Thursday February 9th

Warm up: 100′ High skip / 5 tuck jumps x 3 rounds Every Minute on the minute for 16 minutes: 1 Power clean and jerk for the first 8 minutes 1 Power clean for the last 8 minutes 2. For time: 500 Meter row 30 Burpees

Weightlifting: January 30th, February 1st and 3rd

Monday:  Power Snatch + Snatch + Snatch: 3 @ 85% , 3 @ 90% of Power 2. High hang power snatch + high hang snatch + high hang snatch x 6 cycles @ 85% of hang power 3. Every minute on the minute for 6 minutes: Kb swings x 20 Wednesday:  Power clean + cleanContinue reading “Weightlifting: January 30th, February 1st and 3rd”

Weightlifting January 23rd, 25th, 27th

Monday:  Power Snatch + Snatch: 3 @ 85% , 3 @ 90% of Power 2. High hang power snatch + high hang snatch x 6 cycles @ 85% of hang power   3. Every minute on the minute for 5 minutes: Kb swings x 20 Wednesday:  Power clean + clean & jerk: 3 @ 80%Continue reading “Weightlifting January 23rd, 25th, 27th”

Weightlifting January 16th, 18th, 20th

Monday:  Snatch Singles: 2 @ 80%, 2 @ 85%, 2 @ 90%, 2 @ 90+ 2. High hang snatch: 70% x 6 x 2 every 90 seconds 3. Snatch grip Deficit deadlift: 5,5,5 @ 120% 4. 45 degree Row: 3 x 12 Wednesday:  Clean and jerk singles: 2 @ 80%, 2 @ 85%, 2 @ 90%, 2 @Continue reading “Weightlifting January 16th, 18th, 20th”

WOD Monday January 16th

Click to see what is New for 2017! Warm up: 400 Meter Run Then: 2 Rounds: 10 PVC pull throughts, 10 Knees to Elbow, 10 Air Squats Overhead Squat: 5 x 2 (5 sets of 2 reps) @ 80-85% your max 2. “I Have a Dream” 6 Rounds for time of: 30 Double unders 3Continue reading “WOD Monday January 16th”

Weightlifting January 9th, 11th, 13th

Monday:  Snatch Singles: 3 @ 80%, 3 @ 85%, 3 @ 90% 2. High hang snatch: 65% x 6 x 2 every 90 seconds 3. Snatch grip Deficit deadlift: 5,5,5 @ 110% 4. 45 degree Row: 3 x 12 Wednesday:  Clean and jerk singles: 3 @ 80%, 3 @ 85%, 3 @ 90% 2. Pullunder + Push press x 2Continue reading “Weightlifting January 9th, 11th, 13th”

WOD Monday January 9th

Click to see what is New for 2017! LAST WEEK!! New Year Special For Havoc Members! Get either Gymnastics or Weightlifting for FREE! Gymnastics starts tonight at 6:00 p.m. and Weightlifting starts tonight at 6:30 p.m.! Warm up: 400 Meter Run Then: 2 Rounds: 10 PVC pull throughts, 10 Back extensions, 10 Air Squats Overhead Squat: 5 xContinue reading “WOD Monday January 9th”

Weightlifting January 2nd, 3rd, 5th

Monday: Snatch: singles x 2 waves up to max 2. Snatch grip Deficit deadlift: 5,5,5 3. 45 degree btn presses x 3 x 12 Wednesday:  Clean and jerk singles x 2 waves up to max 2. Pullunder + Push press x 3 x 5 cycles 3. Super cat x 3 x 12 4. Banded GHR x 4 xContinue reading “Weightlifting January 2nd, 3rd, 5th”

Weightlifting December 26th, 28th, 30th

Monday: Block Power Snatch: 3,3,3,3,3,3 every 2 minutes 2. Block Snatch: 2,2,2,2,2,2 every 2 minutes 3. 45 degree btn presses x 3 x 12 Wednesday:  Block Power Clean: 3,3,3,3,3,3 every 2 minutes 2. Block Clean + Front squat + Jerk x 6 cycles every 2 minutes 3. Banded GHR: 4 x 12 Friday: Every minute on the minute forContinue reading “Weightlifting December 26th, 28th, 30th”