WG WOD – TUESDAY 21.02.23 – “BASIC SCHEME” WG WOD – TUESDAY 21.02.23 – “BASIC SCHEME”
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Power Clean

Home / Posts Tagged "Power Clean"

Tag: Power Clean

WG WOD – TUESDAY 21.02.23 – “BASIC SCHEME”

WARM UP

Set 1-3
:20 Medball Ground-to-Overhead
:20 Scap Pull-ups
:20 Scap Push-ups

Sets 2-4:
:20 Counterbalance Squats to Medicine Ball
:20 Down Unders
:20 Medicine Ball Strict Press
:30 Rest Between Sets
.

SKILLS & SPECIFIC WARM UP

Clean

EMOM 8′
3 Squat Clean #80% 1 RM

CONDITIONING
“
BASIC SCHEME”*

AMRAP 12:
9 Unbroken Deadlifts #50/35
6 Burpees
3 Unbroken Power Cleans

*Compare to 26.04.22

Read More
GWM WOD – SATURDAY TEAM WOD 28.01.23 “MUSCLE GROWT”

MOBILITY & WARM UP
1′ Bike Erg+1′ Ski Erg + 1′ Row + 1′ Air Bike
Then: 2 Rounds of
10 Hollow Body Rocks
10 Push Ups
5 Inchworms
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged Deadlifts
5 Pull Ups

SKILLS & SPECIFIC WARM UP
Clean Warm Up

In a 10 min, build up to a heavier 1 rep Power Clean.

CONDITIONING

“MUSCLE GROWT”

For Time With a Partner
25 Rounds Of:
While A do Max Cal Assault Bike/Ski Erg
B do 1 Round Of
1 Wall Walk
3 Power Clean #90% of 1 Rm of the day
6 Toes To Bar
Change Every Round

Read More
WG WOD – CFM BENCHMARK MONDAY 07.11.22 –”I SEEM TO KNOW IT”

MOBILITY & WARM UP

400 mt jog Thn:
5 Sets:
10 Leg Swings / Leg
10 Hamstring Scoop Stretch
10 Overhead Walking Lunges (PVC)
10 Shoulder Press (PVC)

SKILLS & SPECIFIC WARM UP
Clean – Burpees

5 Deadlift
5 Clean Pull
5 Muscle Power Clean
5 Hang Power Clean
5 Power Cleans

In a 15 min time clock, Build Heavy Power Clean Complex

1 Power Clean + 1 Hang Power Clean

Then:

5 Reps x 1 Power Clean at workout weight every :10 or Less

CONDITIONING
“I SEEM TO KNOW IT”

For Time:
15-12-9-6-3
Power Cleans #61/43
Bar-Facing Burpees

BEGINNER:

For Time:
7-6-5-4-3
Power Cleans #43/30
15-12-9-6-3
Bar-Facing Burpees

Read More
MW WOD -THURSDAY 18.08.22 – “DEATH MAN JUMP”

WARM UP

Set 1
10 Double Unders/20 Single Unders + 100mt easy run
10 Deadlift (Barbell)

Set 2:
10 Double Unders/20 Single Unders + 100mt moderate run
10 Deadlift #50%BW

Set 3:
10 Double Unders/20 Single Unders + 100mt fast run
10 Deadlift; Add #75%BW

Set 4:
10 Double Unders/20 Single Unders + 100mt fastest run
5 Deadlift; #85%BW

Set 5:
10 Double Unders/20 Single Unders + 200mt run ( workout pace )
5 Deadlift; # 90% BW

SKILLS & SPECIFIC WARM UP

Clean – Clean Warm Up

EMOM 10:
Odd- Build Up for 3 Hang Power Cleans
Even- :20 Double Under or Single Under Practice

CONDITIONING
“DEATH MAN JUMP”
1 min On / 1 min Off
15 Double Under
Max Power Clean in remaning Time #50% 1 RM*

*Go until you have reached 100 reps

Read More
WG WOD – TUESDAY 31.05.22 – “WILD FORCE”

WARM UP

5 Sets:
10 Leg Swings / Leg
10 Hamstring Scoop Stretch
10 Overhead Walking Lunges (PVC)
10 Shoulder Press (PVC)

SKILLS & SPECIFIC WARM UP

Clean

5 Deadlift
5 Clean Pull
5 Muscle Power Clean
5 Hang Power Clean
5 Power Cleans

In a 12 minutes Build to a heavy complex of the day:
Power clean +
Hang power clean

Then:

5 Unbroken Reps at Workout Weight

CONDITIONING
“
WILD FORCE”

For Time:
15-12-9-6-3
Power Cleans #61/43
Bar-Facing Burpees

Read More
WG WOD – TUESDAY 26.04.22 – “BASIC SCHEME”

WARM UP

Set 1-3
:20 Medball Ground-to-Overhead
:20 Scap Pull-ups
:20 Scap Push-ups

Sets 2-4:
:20 Counterbalance Squats to Medicine Ball
:20 Down Unders
:20 Medicine Ball Strict Press
:30 Rest Between Sets
.

SKILLS & SPECIFIC WARM UP

Clean

EMOM 8′
3 Squat Clean #80% 1 RM

CONDITIONING
“
BASIC SCHEME”

AMRAP 12:
9 Unbroken Deadlifts #50/35
6 Burpees
3 Unbroken Power Cleans

CrossFit Northern California Regional 2012
Read More
WG WOD -THANKS GOD IT’S FRIDAY 08.04.22 – “DUST EATERS”

WARM UP

Set 1
10 Alternating Spiderman Stretch
10 Prone Arch-ups
10 Straight Leg Sit-ups
Set 2
20 Alternating Knee-to-Elbow in Plank
20 Hollow Rocks
20 Alternating V-ups

SKILLS & SPECIFIC WARM UP

Clean Warm up – Toes to Bar

In a 10 minute clock
Build to a heavy single power clean

3-4 Sets
2 Power Clean
4 Toes To Bar

CONDITIONING
“
DUST EATERS”

AMRAP 10:
5 Power Cleans #70/47
10 Toes-to-Bar

Azadeh Boroumand, South Central
Read More
W WOD – THURSDAY 13.01.22 – “HEAVY DAY POWER CLEAN”

MOBILITY & WARM UP

2 sets
5 side plank reach-throughs / side
5 PVC pass throughs
5 push-ups + 2 shoulder taps
5 Supermans
5 tuck jumps

1 set
10 scap pull-ups
:20 partial wall-walk hold

1 set
10 kip swings
3 wall walks

1 set
5 kip swings
5 kips
3 wall walks

8 Minute AMRAP of:
3 Strict Pull-ups
5 Push Ups
7 Front Squats (Empty Barbell)
10 Sumo Deadlifts (Empty Barbell)

SKILLS & SPECIFIC WARM UP
Clean

4 sets:
5 Power Clean (increasing load)

CONDITIONING

“HEAVY DAY POWER CLEAN”

5-5-3-3-3-1-1-1-1
9 sets rest 2 min

Read More
WG WOD – WEDNESDAY 24.11.21 –HOLLEYMAN”

WARM UP

2 Rounds, Not for Time:
300 mt Jog
6 Plank Scap Retractions 
5 Walkouts
4 Spiderman + Reach (each side) 
3 Russian Baby Makers

Into 2 Rounds, Not for Time:
300 Jog
:30s Cossack Squat 
:30s Warrior Squat 
1 Round of Barbell Warmup (empty barbell)
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged Deadlifts

SKILLS & SPECIFIC WARM UP
Clean Warm Up

CONDITIONING

“HOLLEYMAN”

RX

30 Rounds for Time:
5 Wall Balls #9/6
3 Handstand Push-ups
1 Power Clean #102.5/70

INTERMEDIATE

30 Rounds for Time:
5 Wall Balls #9/6
1 Handstand Push-up
1 Power Clean #85/55

BEGINNER

30 Rounds for Time:
5 Wall Balls #6/4
3 Push-ups
1 Power Clean #43/30

Read More
W WOW – WEDNESDAY – 01.09.21 – “CLEAN & JERK”

MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:

8 Minute AMRAP of:
3 Strict Pull-ups
5 Push Ups
7 Front Squats (Empty Barbell)
10 Sumo Deadlifts (Empty Barbell)

SKILLS & SPECIFIC WARM UP
Over Head Squat

CONDITIONING

“CLEAN & JERK ”

Every 3 min for 21 min:
1 Power Clean + Jerk
1 Squat Clean + Jerk
*Build in load
*Drop bar after first
jerk, quick reset

Read More

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  • G WOD – BENCHMARK WEDNESDAY 22.03.23 – ”TABATA SOMETHING ELSE”
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