Power clean – Page 3 – CrossFit Havoc

WOD Monday June 1st

Warm up: 400 meter run / 12 GHR / 12 GHSU / 12 Kang squats Every 3 minutes for 5 sets: 3 Front squats + 3 Back squats First set should be about 70ish % of your best front squat. Go up from there. 2. For time: 20 Burpees 10 Power cleans 10 Cleans 20Continue reading “WOD Monday June 1st”

WOD Tuesday May 26th

Warm up: Band work / empty bar work Every 90 seconds for 6 sets: 1 Strict press 2 Push press 3 Split jerks 2. For time: 20 Power cleans 20 Shoulder to overhead 20 Lateral barbell jumps 20 Deadlifts 20 Front squats

WOD Monday May 18th

Warm up: 400 meter run / 15 Sit ups / 15 Back extensions Back squat: 3 x 10 reps 2. For time: 15 Pullups 15 Wallballs 15 Hang power cleans 15 Wallballs 15 Push presses 15 Wallballs 15 Toes to bar 15 Wallballs

WOD Thursday May 14th

Warm up: Empty bar work Power clean: 8 x 2 – 8 reps 2. For time: 15 Wall climbs 30 Reverse Burpees 45 Pushups

WOD Wednesday May 6th

Warm up: Empty bar work For time: 10 Power snatches @ kinda heavy 10 Snatches @ Heavier 10 Power clean and jerks @ Heavier 10 Cleans @ heaviest * Every 90 seconds beginning @ 0:00 do 5 Burpees

WOD Tuesday April 28th

Warm up: 400 meter run / Row x 20 Bicep curl: 4 x 12 2. 20, 15, 10, 5 reps for time: Handstand pushups Power cleans

WOD Thusday April 23rd

Warm up: 50 jumping jacks Some kinda row: 4 x 12 2. For time: 20 Power cleans 40 Box jumps 20 Power clean and jerks 40 Box jumps 20 Front squats

WOD Monday April 20th

Warm up: 2 minutes of running / biking etc / kang squats / hip bridge Squat 1 set of 50 2. 4 Rounds for time of: 6 Power cleans 12 Burpees 18 Switch steps 24 Sit ups

WOD Monday April 13th

Warm up: 400 meter run / Good mornings / Hip Bridges 3 x 15 Bulgarian Split squats or Pistols. Make these hard. 2. 2 Rounds for time: 800 Meter run 25 Hang power cleans

WOD Friday March 20th

It’s time to get ready for the Havoc Games! Grab a partner and start training! Warm up: X walk x 10 steps in each direction / Kang squats x 15 / Jump squats x 15 1. Every 3 minutes for 18 minutes: 1 Deadlift 2 Power cleans 1 Deadlift Last week of this. You should beContinue reading “WOD Friday March 20th”