Tag Archives: Power Clean

Bench Press then Power Cleans, Push Press and Front Squats

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Every 3 minutes for 15 minutes

  • 5 x Bench Press @ Body Weight (165lbs)
  • 5 x Strict Pullups

Then Rogue Invitational Barbell Cycling Challenge.

Every 2 minutes for 5 rounds, cycle quickly and cleanly through the reps.

  • 6 x Power Cleans @ 75lbs
  • 6 x Shoulder to OH
  • 6 x Front Squats
  • 6 x Ground to OH

Results: No real results to report here. Completed all as shown. Metcon with 0:45-1:00 rest between the sets. Harder than it looks :-).

Planks then Run, Power Cleans and Burpees

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EMOM for 12 minutes (3 rounds)

  • 45 Second Plank
  • 45 Second Side Plank Left
  • 45 Second Side Plank Right
  • 45 Second Superman

Then 4 rounds of (CFNE WOD from August 1)

  • Run 400m followed immediately by 3 set of
  • 5 x Power Clean @ 110lbs
  • 5 x Burpees

Results: Metcon 21:46.

Pullups and Dips then Cleans and Presses

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3 sets of

  • 3 x Alternating Single Leg Seated Pike Lift (R+L=1rep)
  • 3 x Seated Pike Lift
  • Repeat for 3 rounds

5 rounds of

  • 3-5 x Ring L-Sit Pullups (started sitting on floor)
  • Rest 30 seconds
  • 6-8 x Ring Dips
  • Rest 90 seconds

Then scaled version of the Mayhem Classic Event 3.

For total reps take 5 minutes to complete

  • 30 x Clean and Jerk/Press @ 95lbs

If all 30 reps were completed in the 5 minutes, rest and change weights until the 5 minutes are complete, then take another 5 minutes to complete

  • 30 x Clean and Press/Jerk @ 135lbs

If all 30 reps were completed in the 5 minutes, rest until the 5 minutes are complete, then take another 5 minutes to complete

  • Max Reps Clean and Jerk/Press @ 155lbs

Clean can be a power clean or squat clean.

Results: Metcon 38 reps. Finished the first round with about 1 minute to spare.

Power Cleans, Burpees and Run

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Repeat of a CF New England WOD we did on April 18 of 2018.

Every 2 minutes for 16 minutes (8 rounds)

  • 3 x Power Clean

Then AMRAP in 20 minutes of (CF New England WOD from March 24, 2018)

  • 7 x Power Clean @ 110lbs/50kg
  • 7 x Burpees
  • Run 200m

Results: Last time for the Power Cleans, March 11, got to 160lbs. This time 95-115-130-150-150lbs (don’t know where the other 3 rounds went). For the metcon I got 6 rounds plus 14 reps (Pascal got 7 rounds).

Power Clean and HSPU then DB Dealift, Power Clean and Burpee BJO

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5 rounds

  • 3 x Hang Power Clean
  • Rest 20 seconds
  • 3 x Handstand Pushups (focus on full ROM)
  • Rest 2 minutes

Work up to a heavy 3 rep Hang Power Clean.

Then, based on a Street Parking WOD from Instagram…

For max Burpee Box Jump Overs, complete 4 rounds of AMRAP in 3 minutes

  • 20 x Dumbbell Deadlift @ 18kg
  • 12 x Hang Dumbbell Power Cleans @ 18kg
  • Max Reps Burpee Box Jump Overs

Rest 2 minutes between rounds then repeat (total of 4 x 3 minute AMRAP)

Results: Power Cleans – 95-105-115-120-125lbs. Metcon 20+18+17+18=73 reps total. Really good metcon.