Tag Archives: Power Clean

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. 

Power Clean then Row, Dumbbell Snatch

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Take from CF Invictus WOD from Jan 8, 2019

Every 2 minutes for 20 minutes

  • 2 x Power Clean

Then for time (10 minutes time cap)

  • 1000m Row
  • 30 x Alternating Dumbbell Snatches @ 21kg/46lbs
  • 60 Foot Left Arm Overhead DB Walking Lunge
  • 60 Foot Right Arm Overhead DB Walking Lunge

Results:  Cleans – 115-120-125-130-135-140-145-150-165-170lbs.  Since 170 is my old 1RM looks like I am ready for more, even though the second rep was almost a squat clean I had to go so low to catch the bar.   Metcon 8:38, the 1k row took 4:14.

Cleans and Presses then Thrusters, Devil Press and Step Ups

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5 rounds of

  • 5 x Power Clean and Press

Street Parking WOD from December 8, 2018.

  • AMRAP in 3 minutes of Sandbag Thrusters 15kg
  • Rest 1 minute then
  • AMRAP in 6 minutes of Sandbag Devil Press + Step Ups @ 15kg
  • Rest 1 minute then
  • AMRAP in 3 minutes of Sandbag Thrusters @ 15kg

Results: Power Clean and Presses 95-115-125-130-135lbs.  Metcon 65-20-53reps.  For the step ups did the Devil Press then stepped up left and stepped up right as one rep.

Power Cleans, BJs then Toes to Bar and Handstand Hold

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This one is inspired by a WOD from CF New England.

For time

  • 10-9-8-7-6-5-4-3-2-1 x Power Cleans @ 110lbs

Between each round do

  • 15 x Box Jumps
  • 21 x Double Unders

Then 3 rounds of

  • 3 – 5 x Weighted Toes to Bar
  • Rest 15 Seconds
  • 30 second Handstand Hold
  • Rest 2 minutes

Results:  Metcon 22:51.  Thinking back, 150 box jumps and 210 double unders is a lot…