Tag Archives: Power Clean

Power Cleans, Strict Press, Front Squats, Thrusters and TRX Atomic Pushups

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Take 5 rounds and work up to a heavy complex of

  • 1 x Power Clean
  • 2 x Strict Press
  • 3 x Front Squat

Then every 3 minutes for 9 minutes

  • 10 x Thrusters @ 75% of weight from above complex

Then 10 rounds for time (time cap 15 minutes)

  • 8 x TRX Atomic Pushups
  • 8 x Hang Power Cleans 75% of weight from above complex

Results: Part 1 got to 135lbs/61kg. Used 100lbs/45kg for part 2 and the metcon. Metcon 13:58.

Pushups, Tricep Extensions, Curls and Cleans then Pullups, Devil Press, DUs and Ring Dips

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2 rounds of

  • 8 x TRX Tricep Extensions
  • 10 x Asymetric Pushups (one hand on plate/bozu/etc.) per Side

Every 2 minutes for 12 minutes

  • 5-6 x Dumbbell Curls

Then every 3 minutes for 9 minutes

  • 10 x Dumbbell Hang Power Clean @ final weight from above

Then AMRAP in 12 minutes of

  • 5 x Ring Dips
  • 10 x Devil Press @ 14kg per hand
  • 15 x Pullups
  • 30 x Double Unders

Results: Strict Curls 10-12-14-14-14kg. Part 2 14kg. Metcon 3 rounds plus 14 reps. Nice one.

Power Cleans then HSPU and Core Work

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Every 3 minutes for 12 minutes

  • 1.1.1.1.1 x Power Clean @ 80% of 1RM

Then every 3 minutes for 9 minutes

  • 10 x Touch and Go Power Cleans @ 50-60%

Then 3 rounds

  • 3 x Single Leg V-Up (L+R=1 rep)
  • 2 x V-Ups
  • Repeat the above for 3 sets
  • 5 x Handstand Pushups plus 10 second Handstand Hold

Results: Part 1 used 135lbs. Part 2 – 95lbs.

Power Cleans then Crossfit Quarter Finals Test 21.5 (modified)

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Every 2 minutes for 10 minutes

  • 5 x Hang Power Clean

Then for time 9-6-3 of

  • Power Clean @ 90% from above
  • Burpee Box Jump Over

Results: Actually started to work on Snatches but they made my rotator cuff hurt so stopped that and switched to cleans. HPC 96-115-120-125-125lbs. Used 110lbs for the Metcon – 3:03.

Bench Press and Pushups then Row, Dips and Power Cleans

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4 rounds

  • 6 x Bench Press

Then every 2 minutes for 6 minutes

  • 10 x Dynamic Pushups

Then 5 rounds for time

  • Row 14 Calories
  • 7 x Dips
  • 7 x Power Cleans @ 110lbs

Results: Bench 165lbs (improved a lot since the last tme I did 6 reps in Nov 2020… 150lbs). Metcon 11:58.