Tag Archives: Power clean

Weightlifting May 30th, 31st, June 2nd

Monday: Sotts press: 3,3,3,3,3 2. Hover power snatch: 3,3,3 @ 85% of power snatch 3. Snatch grip Deadlift: 3,3,3 4. Toes to bar: 12 reps every minute for 5 minutes Wednesday:  Hang Power clean + jerk + jerk x 6 sets 2. Push press: 3,3,3,3,3 3. Concentric Front squats: 3,3,3,3,3 4. 45 degree btn press: 3 xContinue reading “Weightlifting May 30th, 31st, June 2nd”

WOD Wednesday May 24th

“Murph” is almost here! Monday May 29th! We will have one class that day @ 9:00 a.m. Everyone is invited! Warm up: 1000 Meter Row For Time: 10 Muscle ups 20 Power Cleans 30 Glute Ham Sit Ups 40 Pistols Per leg 30 Glute Ham Sit Ups 20  Power Cleans 10 Muscle ups

Weightlifting May 15th, 17th, 19th

Monday: Hang snatch – find max in 25 minutes 2. Heaving snatch balance – find max in 20 minutes 3. Back Squat: 5 rep max 4. Emotm x 5 min: Glute ham sit ups x 12 Wednesday:  Clean pull under – find max 2. Jerk – work to heavy single 3. Front squat: 5 rep maxContinue reading “Weightlifting May 15th, 17th, 19th”

Weightlifting: May 1st, 3rd, 5th

Monday: Hang snatch doubles + overhead squat x 5 sets (build) 2. Drop snatch + Heaving snatch balance x 5 sets (build) 3. Back Squat: 3 x 4 @ 85% 4. Cable crunches 3 x 15 Wednesday:  Clean pull under doubles + 5 sec pause front squat doubles x 5 sets (build) 2. Jerk doubles xContinue reading “Weightlifting: May 1st, 3rd, 5th”

WOD Thursday April 27th

The Havoc Games “Gym Olympics”! THIS SATURDAY April 29th @ 12 pm. Get ready to have fun! BYOB! Warm up: 400 Meter Run, 2 Rounds: 10 Glute ham raise, 5 Empty bar cleans Every minute on the minute for 10 sets: 1 Clean 2. 10 Rounds for Time: 2 Muscle ups 2 Power Cleans 2 FrontContinue reading “WOD Thursday April 27th”

WOD Monday April 10th

Who won this weeks Rowing Challenge!? Watch @crossfithavoc Instagram for announcement! Who will take it this week? Everyone starts back at ZERO! INFO:  New Class schedule for Stretch & Flex. This is now a class offered Monthly. Classes will be Monday, Wednesday and Friday @ 5:15- 5:45 p.m., perfect for after the 5p.m. Class orContinue reading “WOD Monday April 10th”

WOD Wednesday April 5th

INFO:  New Class schedule for Stretch & Flex. This is now a class offered Monthly. Classes will be Monday, Wednesday and Friday @ 5:15- 5:45 p.m., perfect for after the 5p.m. Class or right before the 6p.m. Class. Tuesday and Thursday @ 9:45- 10:15 a.m., perfect for right before the 10:30 Class. And Sundays @Continue reading “WOD Wednesday April 5th”

Weightlifting April 3rd, 5th, 7th

Monday:  Snatch: Triples every 3 minutes for 15 minutes 2. Block power snatch x 2 x 6 (every 3 minutes) 3. Back squat: 3 x 8 4. Single leg butt plank x 2 minutes each side   Wednesday:  Clean and jerk: Triples every 3 minutes for 15 minutes 2.  Hang power clean x 2 x 6Continue reading “Weightlifting April 3rd, 5th, 7th”