Tag Archives: Power Clean

Deadlifts, then Armistice Hero WOD

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Every 3 minutes for 15 minutes

  • 3 x Deadlift

Work up to a heavy triple.

Then the Armistice Hero WOD (modified slightly)… AMRAP in 11 minutes of

  • 11 x Power Clean @ 110lbs
  • 11 x Burpees over the Bar
  • 19 x Deadlifts @ 110lbs
  • 18 x Toes to Bar (original is Pullups)

Results: Deadlifts 85-205-235-255-265lbs. Metcon 2 rounds plus 13 reps.

Front Squats then Power Clean, Thruster and S2OH

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6 rounds of Front Squats, rest 2 minutes between rounds

  • 5 x Front Squat @ 65%
  • 3 x Front Squat @ 75%
  • 1 x Front Squat @ 85%
  • 5 x Front Squat @ 70%
  • 3 x Front Squat @ 80%
  • 1 x Front Squat @ 90%

Then AMRAP in 6 minutes of (CF Invictus WOD from Instagram)

  • 1 x Power Clean @ 95lbs
  • 1 x Thruster
  • 1 x Shoulder to OH

Results: Front Squat 140-165-185-160-180-200lbs. Metcon 14 rounds.

Power Cleans, TRX Pike Press and

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Every 2 minutes for 14 minutes (7 rounds)

  • 1 x Power Cleans

Build weight over each round to todays 1RM. Then 3 rounds of

  • 10 x TRX Pike Press with 1 second pause at top

Focus on form and ROM.

Then for time 21-15-9 of

  • Power Clean @ 95lbs
  • Burpees over the Barbell

Results:  Power Cleans 115-135-145-155-165-170(failed)-155lbs.  Metcon 7:36.

Strict Press then DT (scaled)

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 Every 2 minutes for 6 minutes

  • Accumulate 30 seconds L-Sit

Take 15 minutes and work up to a heavy

  • 1 x Strict Press

The 5 rounds for time (scaled version of the DT Hero WOD)

  • 12 x Deadlift @ 95lbs
  • 9 x Hang Power Clean @ 95lbs
  • 6 x Jerk/Push Press @ 95lbs

Cash out with 1000m row.

Results:  L-Sit still sucked, used bent knees, need lots of work.  Strict Press 1 x 150lbs.  Metcon 8:47 (was 9:30 last time so big improvement).  Row in 4:37.