Warm up # 6 1. Power clean: 3,3,3,2,2,2 ( Please no touch and go) 2. For time: 50 Sit ups Run the Havoc loop 50 Kettlebell swings @ 1.5 / 1 pood Havoc Barbell Club: 1. High hang power snatch: 3,3,3 @ 70 – 75% 2. Complex: Position 3 (right below knees) 3 second holdContinue reading “WOD Thursday November 6th”
Tag Archives: Power clean
Warm up of your choice For time: Three rounds of: 12 Front squats @ 135 / 93 12 Burpee pull-ups Three rounds of: 9 Power cleans @ 135 / 93 9 Pullups Three rounds of: 6 Push jerks @ 135 / 93 6 Burpees Three rounds of: 3 Thrusters @ 135 / 93 3 Burpee PullupsContinue reading
WOD Monday October 13 th
Warm up # 1 1. Front squat: 3, 3, 3 Then a set of 10 @ 85% of last set of 3. Use 5-10 lbs more than the last time we did triples. 2. For time: 10 Thrusters @ Heavy 5 Thrusters @ Heavier 10 Clean & jerks @ Heavy 5 Clean & jerks @ Heavier 10Continue reading “WOD Monday October 13 th”
WOD Friday October 10th
There will be no 6 A.M. class this morning. Sorry for any inconvenience. Warm up of your choice 1. Jerks: 2, 2, 2, 2, 2 2. As many rounds as possible in 15 minutes: 3 Power Cleans @ 115 / 80 lbs 6 Ring Dips 9 Wallballs @ 20 / 14 lbs
WOD Thursday September 18th
Warm up # 6 1. Within 20 minutes find a max for this complex: Power clean x 2 Hang Squat clean x 3 Front squat x 4 Jerk x 5 Hold on to the bar for the entire complex 2. For time: 30 Glute ham sit ups 3 Clean and jerks @ Heavy 30 PullupsContinue reading “WOD Thursday September 18th”
WOD Wednesday September 10th
Warm up # 6 Every 3 minutes for 30 minutes: 3 Power cleans 2 Clean and jerks (full cleans) 1 Rope climb (legless if possible)
WOD Friday August 15th
Warm up of your choice 1. 15 minutes of handstand pushup practice. Progressions for each skill level. If you have handstand pushups, you will work on parallette handstand pushups, if you have those you will work on ring handstand pushups, if you can do ring handstand pushups, time to try freestanding. 2. 3 rounds forContinue reading “WOD Friday August 15th”
WOD Thursday August 7th
Warm up # 4 42 For time: 42 Pushups 42 Deadlifts @ 115 lbs / 73 lbs 400 meter run 42 Hang Power cleans @ 95 lbs / 63 lbs 42 Push presses @ 95 lbs / 63 lbs 400 meter run 42 Taters @ 35 / 26 42 Sit ups 400 meter run
WOD Friday August 1st
Today is the 1st. Rent is due. Thanks! Warm up of your choice For time: 36 Barbell Rollouts 36 Floor wipers @ 95 / 63 36 Power cleans @ 95 / 63 36 Parallette pass throughs 36 Lateral Barbell jumps
WOD Thursday July 24th
Warm up # 5 1. Every 2 minutes for 10 minutes: 1 power clean + 2 Push press + 3 jerks 2. As many rounds as possible in 5 minutes of: 115 lb Thruster x 5 Toes to bar x 10 This guy is one of my favorite lifters. Watch his speed and precision.
CrossFit Havoc 