Tag Archives: Cleans

Strict Press then Cleans, Push Press and Burpee Box Jumps

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Insired by the CF Invictus WOD from August 21. Take 10 minutes and work up to your 1RM of

  • Strict Press

Then every 2 minutes for 10 minutes

  • 3 x Strict Press @ 80% of 1RM

Then for time

  • 30 x Clean and Press @ 80% 1RM

Then AMRAP in 5 minutes of

  • Burpee Box Jump Overs

Results:  Got up to a 1RM of 145lbs today.  80% is 115lbs so used that for parts 2 and 3.  Clean and Press in 5:38.  For the last part 45 reps.

Three 5 Minute AMRAPs

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AMRAP in 5 minutes

  • 8 x Deadlifts @ 185lbs
  • 8 x TRX Pike Press

Rest 5 minutes then AMRAP in 5 minutes

  • 8 x Box Jumps
  • 8 x Strict Toes to Bar

Rest 5 minutes then AMRAP in 5 minutes

  • 8 x Ground to Overhead @ 125lbs
  • 8 x Situps

Results:  First metcon – 4 rounds plus 4 reps.  Second – 4 rounds plus 10 reps.  Third – 2 rounds plus 3 reps.

KBS, Situps, Ring Dips and Power Cleans

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5 rounds of

  • 3 x Hang Power Cleans
  • 3 x L-Sit Pullups

For time

  • 40 x Kettlebell Swings
  • 30 x Situps
  • 20 x Ring Dips
  • 10 x Power Cleans @ 135lbs
  • 20 x Ring Dips
  • 30 x Situps
  • 40 x Kettlebell Swings

Results:  Hang Cleans 80-95-105-115-125lbs (pretty much same as last time).  Metcon 9:42.

Cleans then KBS, Burpees and Push Press

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Not for time do 5 rounds of

  • 1 x Hang Clean
  • 1 x Power Clean
  • 1 x Squat Clean
  • Rest 90 seconds

Three sets for max reps of:

  • 45 seconds of Kettlebell Swings (24 kg)
  • 15 seconds Rest
  • 45 seconds of Burpees
  • 15 seconds Rest
  • 45 seconds of Push Press (75 lbs/35kg)
  • 15 seconds Rest

Results:  For the clean complex did 95,115,120,125,130lbs.  For the metcon, did 60,50,50 for a total of 160 reps.