Warm up: 500 Meter Row, Then 2 Rounds: 10 sec Handstand Hold + 5 Handstand Push ups OR 20 Sec Plank + 5 Push ups, 10 Vertical Jumps 1. Every 90 seconds for 8 sets (12 minutes): 2 Power Cleans + 1 Jerk 2. As many Rounds as possible in 12 minutes: 12 Push PressContinue reading “WOD Tuesday August 15th”
Tag Archives: Power clean
WOD Monday July 31st
Warm up: 2 rounds of: 200 meter run, X walk x 10 steps each direction Front Squat: 1,1,1,1,1 2. Back squat: 1,1,1,1,1 *these singles should be done every 2 minutes or so 3. For time: 12 Power cleans @ kinda heavy 20 Calorie row 8 Power cleans @ a little heavier 20 Calorie row 4Continue reading “WOD Monday July 31st”
WOD Friday July 21st
Warm up: 400 meter run / 10 burpees For time: 30 Bench press @ 115 / 83 30 Double unders 30 Pushups 30 Double unders 30 Pushups 30 Double unders 30 Power cleans @ 115 / 85 30 Double unders 30 Power cleans @ 115 / 83 30 Double unders 30 Bench press @ 115Continue reading “WOD Friday July 21st”
WOD Tuesday July 11th
Warm up: 400 meter run / 5 minutes of empty bar work Every 3 minutes for 18 minutes: Power clean 10 Pullups Power clean & Jerk 5 Pullups Power clean + Front squat + Jerk 2. For time: 50 Overhead squats @ 95 / 63 lbs 50 Burpees
Weightlifting July 3rd, 5th, 7th
Monday: 1. Snatch: up to 90% x 5 singles 2. Every 2 minutes x 6 sets: Power snatch + Hang power snatch + Overhead squat x 2 3. Back squat: 3 x 4 @ 85% Wednesday: 1. Clean and jerk: up to 90% x 5 singles 2. Every 3 minutes x 6 sets: Hang powerContinue reading “Weightlifting July 3rd, 5th, 7th”
WOD Thursday June 15th
Warm up: 3 rounds – Inch worm x 6 / Tuck jump x 8 Every 90 seconds x 8 sets: Hang power clean + power clean + jerk 2. As many rounds as possible in 8 minutes of: 40 Box jumps @ 20″ 40 Push presses @ 75 / 53
WOD Monday June 12th
Warm up: 2 minutes of double unders / 20 Air squats / 15 Glute ham raises Front squat: 5,5 2. Back squat: 5,5 3. For time: 20 Power cleans @ bodyweight 20 Burpees
WOD Tuesday June 6th
Warm up: 400 Meter Run, 2 Rounds: 45 Sec Handstand Hold, 10 Back Extensions 20 minutes to find max: Push Press 2. For Time: 1000 Meter Row 50 Hang Power Cleans 50 Push Press https://youtu.be/woIUR2kJtA8
WOD Friday June 2nd
Warm up: 500 Meter Row, 3 Rounds: 5 Banded Good Mornings, 5 Push ups Superset: Deadlift and Bench Press 5 x 1 (try to end heavier then last week) 2. 3 Rounds for Time: 6 Bar muscle ups 12 Hang Power Clean 24 Double Unders
WOD Wednesday May 31st
Warm up: 400 Meter Run, 2 Rounds: 45 Sec Handstand Hold, 10 Back Extensions Every 90 Sec for 8 Sets: 1 Push Press + 2 Jerks *Try to increase weight from last week* 2. 10 Rounds for Time: 3 Power Cleans 3 Thrusters 3 Burpee over bar
CrossFit Havoc 