Tag Archives: Power Clean

Front Squats then Deadlift, Hang Power Clean and S2OH

By | | , , , ,
Comments Off on Front Squats then Deadlift, Hang Power Clean and S2OH

Atomic Crossfit’s Meet at the Bar WOD.

First warm up with 3 rounds of

  • 5 x Pause Front Squats (3 second pause at the bottom)

Then spend 15-20 minutes working up to heavy Front Squats with the following rep scheme, rest as needed between sets.

  • 3 – 2 – 2 – 1 – 1 – 1

Then AMRAP in 5 minutes of

  • 5 x Deadlift @ 110lbs
  • 3 x Hang Power Clean
  • 1 x Shoulder to Overhead

Rest 3 minutes then AMRAP in 5 minutes of

  • 10 x Deadlift @ 95lbs
  • 6 x Hang Power Clean
  • 2 x S2OH

Results: For the front squats got up to 200lbs (115/145/165/185/195/200).  For the metcon – 7 rounds plus 4 reps then 4 rounds plus 14 reps.

Split Squats and Thursters, T2B and Power Cleans

By | | , , , ,
Comments Off on Split Squats and Thursters, T2B and Power Cleans

Every 3 minutes for 12 minutes (4 rounds)

  •  5 x Split Squats

Then for time per round do 4 rounds of (taken for CF Invictus WOD from Aug 17):

  • 20 x Sandbag Thrusters @ 30lbs (or Wallballs @ 20lbs/9kg)
  • 10 x Toes to Bar
  • 5 x Power Cleans @ 125lbs
  • Rest 2 minutes

Results:  Split Squats – 65/80/95/115lbs.  Metcon:  1:48/1:50/1:59/2:06

Power Cleans and Dumbbell Presses then HSPU, Thrusters, KBS and Rowing

By | | , , , ,
Comments Off on Power Cleans and Dumbbell Presses then HSPU, Thrusters, KBS and Rowing

Based on CF Invictus WOD from 14 July.

Four sets of:

  • 5 x Power Clean
  • Rest 20 seconds
  • 5 x L-Seated Dumbbell Press
  • Rest 3 minutes

For time:

  • 10 x Strict Handstand Pushups
  • 20 x Thrusters @ 95lbs
  • 30 x Kettlebell Swings @ 24 kg
  • 40 x Calories of Assault Bike or Rowing
  • 30 x Kettlebell Swings
  • 20 x Thrusters
  • 10 x Strict Handstand Push-Ups

Results: Cleans 95/115/135/145. Metcon in 14:17.

Back Squats and HSPU then Cleans and Burpees

By | | , , , ,
Comments Off on Back Squats and HSPU then Cleans and Burpees

Do 4 rounds of

  • 3 -5 x Back Squat
  • Rest 30 Seconds
  • Max Reps Handstand Pushups
  • Rest 3 minutes

Then do AMRAP in 10 minutes of

  • 10 x Power Cleans @ 125lbs
  • 15 x Burpees

Results: Back Squats 115/135/155/185/205.  Handstand Pushups 10/10/9/9/6. For the metcon 3 rounds plus 2 reps.