Tag Archive: power clean


Handstand Walk, 25 ft

5 Power Cleans, 135/95 lbs

 

Triplet

3 RFT

45 Double Unders

30 Abmat Sit Ups

15 Power Cleans (115/65)

 

Power Clean 

5-5-5-5-5

then:

3 RFT

25 GHD situps

15 D-Ball Cleans* (100/70#)

*The “cleans” in the workout are ground to over the shoulder, with no requirement to pass below parallel.

 

Every minute on the minute for ten minutes:

10 power cleans (95/65)

10 burpees

 

“Get comfortable being uncomfortable. Get confident being uncertain. Don’t give up just because something is hard. Pushing through challenges is what makes you grow.”

Mashup

Amrap 5 minutes of:
5 Power Cleans 95/65
5 Thrusters 95/65Rest 5 minutes, then:Amrap 10 minutes of:
3 Deadlifts 315/225
1 Round of “Cindy”

Rest 5 minutes, then:

Amrap 7 minutes of:
7 Burpees, lateral over bar
7 Hang Power Snatch 75/55

These mashup workouts are intense. In the case for the volume, loading, or anything else, scale appropriately.

WORKOUTS

Challenge WOD (4 pts):Zeus
Three rounds for time of:
30 wallball shots (20/14)
30 sumo deadlift high-pull (75/45)
30 box jumps (20″)
30 push press (75/45)
30 calorie row [or sub 400m run]
30 push-ups
10 back squats (body weight)
Beyond the Whiteboard mean: Men 39:18; Women 41:20. 75%: 34:02; 37:50

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