WG WOD – TUESDAY 26.04.22 – “BASIC SCHEME” WG WOD – TUESDAY 26.04.22 – “BASIC SCHEME”
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Power Clean

Home / Posts Tagged "Power Clean"

Tag: Power Clean

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
W WOD – MONDAY – 16.08.21 – “POWER CLEAN”

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
Clean Warm Up

CONDITIONING

Power Clean
3-3-2-2-1-1-1
*Perform as singles
*Go every 2 minutes
*Build in load

Read More
WG WOD – MONDAY 08.03.21 – “ELIZABETH IS CLOSE ”

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:
5 BB Good Morning
5 BB Romanian Deadlift
5 walkout
5 Russian Baby Maker

SKILLS & SPECIFIC WARM UP
CLEAN WARM UP

CONDITIONING

“ELIZABETH IS CLOSE ”
For time:
21-15-9
Power Clean, #52/37.5 kg
Decline Close Grip Push Ups

Read More
GW WOD – WEDNESDAY 27.01.20 –”EASY TO SEE”

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:
10 Push Up
10 Wall Squat
5 BB Good morning
5 BB Shoulde Press

SKILLS & SPECIFIC WARM UP
10′ Practice Hand Stand Push Up – Clean

CONDITIONING
“EASY TO SEE”

AMRAP 20 minutes:
1 Deficit Strict Hand stand Push Up
1 Power Clean #81/55
9/6 Cal. Row

Read More
W WOD – WEDNESDAY – 20.02.21 – “POWER CLEAN”

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
Clean Warm Up

CONDITIONING

“POWER CLEAN”
Every 3′ Min.
3-3-3-2-1-1-1-1

Read More
GW WOD – TUESDAY 20.10.20 –”TOAST”

MOBILITY & WARM UP
12 Minute AMRAP
200m Run
5 Single Arm Kettbell Goblet Squat (each side) (light/moderate)
5 Single Arm Kettbell Push Press (each side) (light/moderate)
10 hanging scap retraction
5 kip to swing

SKILLS & SPECIFIC WARM UP

Clean Warm Up; Then:
2 Rounds Not For Time
6-3
Toes to bar
Power Clean

CONDITIONING

“Toast“

2 Sets
21-15-9
Toes To Bar (30-20-10 Knee To Chest)
Power Clean #43/30

– rest 3:00 between sets –

Read More

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