Tag Archives: Power Clean

Deadlifts and HSPU then Power Cleans and Push Press

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Based on the April 2 WOD from CF Invictus.

5 rounds

  • 3 x Deadlifts
  • Rest 15-20 seconds
  • Max reps  Unbroken Handstand Pushups
  • Rest 2 minutes

Then do 4 rounds of, AMRAP in 2 minutes

  • 10 x Power Cleans
  • 10 x Push Press

Rest 2 minutes between rounds.

Results:  Deadlifts 205-225-255lbs.  HSPU 10-9-8.  Metcons 2 rounds plus 1 rep, 1+11, 1+5, 1+17.

Row, Power Cleans and Box Jump Overs then Dips

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Cash in with Max effort Pushups (goal is to do 40 unbroken).

Inspired by Crossfit New England’s WOD from April 2, 2019.

AMRAP in 4 minutes

  • 15 Cal Row ( 21 on a ConceptII )
  • 15 x Power Clean @ 110lbs
  • 15 x Box Jump Overs

Rest 4 minutes then AMRAP in 4 minutes

  • 15 Cal Row
  • 15 x Power Clean @ 95lbs
  • 15 x Box Jump Overs

Rest 4 minutes then AMRAP in 4 minutes

  • 15 Cal Row
  • 15 x Power Clean @ 75lbs
  • 15 x Box Jump Overs

Then 3 rounds

  • 5 x Weighted Dips @ 30lbs

Results:  Cashed in with 50 unbroken pushups.  For the Metcon, it was partly a fail since I couldn’t finish one round as shown above.  Succeeded in getting a high intensity workout though so that was good.  Results:  33-34-42 reps.

15 Cal row on my machine takes 2:00 to 2:15 so didn’t leave a lot of time for the rest.  Next time either go with lower weights for the Power Cleans, e.g. 95-75-65lbs, or change the rep scheme to 9R-15RC-21BJO.

Bench Press then Burpees, Power Cleans, Push Press and T2B

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Taken for the CF Invictus WOD from March 14, 2019.

Bench Press

  • 5 x @ 80%
  • 3 x @ 90%
  • 2 x @ 95%
  • Max Reps at 80%

Then for time

  • 50 x Burpees over the Barbell
  • 50 x Power Cleans @ 75lbs
  • 50 x Push Press @ 75lbs
  • 50 x Toes to Bar

Results: Max is 215lbs. 170-185-200lbs. 8x@170lbs. Metcon 19:08.

Handstand Pushups then Power Cleans and Dips

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5 rounds

  • 3-5 x Deficit Handstand Pushups
  • Rest 30 seconds
  • 2-3 x L-Sit Ring Pullups
  • Rest 2 minutes

For time (inspired by Crossfit Open WOD 15.4)

  • 3 x Power Cleans @ 135lbs
  • 3 x Ring Dips
  • 3 x Power Cleans
  • 6 x Ring Dips
  • 3 x Power Cleans
  • 9 x Ring Dips
  • 3 x Power Cleans
  • 12 x Ring Dips
  • 3 x Power Cleans
  • 15 x Ring Dips
  • 3 x Power Cleans
  • 18 x Ring Dips
  • 3 x Power Cleans
  • 21 x Ring Dips

Results:  Metcon 11:33.

Sumo Deadlifts then KBS, Cleans and Press

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4 rounds of

Then for time

  • 20 x Kettlebell Swings
  • 15 x Power Clean and Press @ 110lbs/50kg
  • 20 x Kettlebell Swings
  • 12 x Power Cleans and  Press
  • 20 x Kettlebell Swings
  • 9 x Power Cleans and Press
  • 20 x Kettlebell Swings
  • 6 x Power Cleans  and Press
  • 20 x Kettlebell Swings
  • 3 x Power Cleans and Press

Results:  Bodyweight is still 165lbs/75kg.  Metcon in 15:43.