Tag Archives: Power Clean

Cleans, Presses, Burpees and DUs

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Every 2 minutes for 10 minutes

  • 3 x Power Clean and Strict Press

Then AMRAP in 10 minutes of

  • 6 x Power Clean @ 110lbs
  • 12 x Burpees over the Bar
  • 24 x Double Unders

Rest 5 minutes then AMRAP in 10 minutes of

  • 6 x Push Press @ 95lbs
  • 12 x Burpees over the Bar
  • 24 x Double Unders

Results:  Clean and Press 95-115-125-130-135lbs.  Metcons – 4 rounds plus 9 reps, 4 rounds plus 11 reps.

TGUs, Cleans and Glute Bridges

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Not for time, 3 rounds of

2 x Turkish Getups per Side

Then every 2 minutes for 15 minutes, Hang Power Cleans

  • 5 @ 55%
  • 5 @ 65%
  • 3 @ 75%
  • 2 @ 85%
  • 2 @ 95%

Then every 2 minutes for 15 minutes (5 rounds), work up to a heavy

  • 1 x Power Cleans

Then not for time 3 rounds of

  • 5 x Glute Bridges

Results: TGUs 14-16-18kg.  HPCs  80-95-105-115-130lbs.  PC 135-145-150-165-175lbs (new 1RM). 

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.