Tag Archives: Power Clean

Belated 12 Days WOD

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For time, CF Invictus version of the 12 Days of Christmas WOD (compare to last year)

  • 25 x Double Unders
  • 2 x Power Clean @ 95lbs
  • 3 x Ring Dips
  • 4 x Dumbbell Ground to Overhead
  • 5 x Burpees
  • 6 x Toes to Bar
  • 7 x Pushups
  • 8 x Box Jumps
  • 9 x Kettlebell Swings @ 32kg
  • 10 x Pullups
  • 11 x Front Squats @ 95lbs
  • 12 x Shoulder to Overhead @ 95lbs

Results: 35:58 (32:25 last year… gettin’ old I guess 🙂 )

Presses, Cleans and Row

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Every 2 minutes for 6 minutes

Then every 2 minutes for 6 minutes

  • 1 x Power Clean
  • 3 x Jerk Press

Then Crossfit New England’s Double Boat Grace, 6 rounds for time

  • 500 Meter Row
  • 10 x Power Clean and Jerk @ 75% of final weight from above

Rest 1 minute between rounds.

Results: Got up to 125lbs for the Clean and Jerk, so used 95lbs for the metcon…31:22 including rests. First round went out very hot 1:50 row all 10 reps unbroken, probably too much. The rest of the rounds settled into a 2:00-2:06 row and 5-3-2 rep scheme on the C&J. Seemed like a nice pace.

Back Squats then Front Squats, Power Cleans, S2OH and Burpees

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Continuing with the program from Repwerks.

Part 1 – Take 15 minutes and work up to a heavy

  • 5 x Back Squat

Part 2 – Then every 3 minutes for 9 minutes (3 sets)

  • 10 x Back Squat @ 55-60% of Part 1

Then 5 rounds of 2 minutes on/1 minute off of (score total burpees)

  • 12 x Deadlift @ 95lbs
  • 9 x Hang Power Clean @ 95lbs
  • 6 x Shoulder to Overhead @ 95lbs
  • AMRAP Burpees over the Barbell

Results: Part 1 – 175lbs. Part 2 – 115lbs. Metcon 10-8-6-6-1 Burpees. 95lbs may have been a bit too heavy, would have been nicer to have been more consistent.

Cleans then Cleans, Burpee BJ and SB Thrusters

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5 rounds

  • 2 x Hang Power Clean
  • 1 x Power Clean

Then 30 rounds for time (inspired by CF Invictus Instagram WOD from Aug. 21)

  • 1 x Power Clean @ 125lbs
  • 3 x Bupree Box Jump Step Down
  • 5 x Wall Ball/Sandbag Thrusters @ 30lbs

Results: Cleans 115-125-130-135-140lbs. Metcon 22:35. Only completed 22 rounds, since I ran out of time. Nice WOD even if it was a long grind.