Power Clean – Page 26 – Fitness Managed

Power Cleans then Box Jumps, T2B and Dips

By cbroccoli | 12/08/2017 - 16:01 |12/08/2017 Body Weight, M-G, Medium (< 15 min), Task Based, Triplet

Six sets of (CF Invictus strength WOD)

1.1 x Power Cleans (rest 10 seconds between singles)
Rest 2-3 minutes

Then 5 rounds for time of

21 x Box Jumps
15 x Toes to Bar
9 x Dips

Results: Power Cleans – 75/95/115/135/150/165lbs(75kg). Metcon – 14:19.

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

By cbroccoli | 15/07/2017 - 20:32 |17/07/2017 Chipper, Light Weights, M, Medium (< 15 min), Task Based

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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 cbroccoli | 28/05/2017 - 08:08 |28/05/2017 Couplet, M-W, Medium (< 15 min), Medium Weights, Time Based

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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.

Core Work then Pistols and Power Cleans

By cbroccoli | 04/05/2017 - 14:09 |31/05/2017 Couplet, G, Medium (< 15 min), Medium Weights, Time Based

EMOM for 15 minutes rotate through the following stations (5 rounds per station)

Station 1 – 5 x Barbell Rollouts
Station 2 – 5 x Strict Toes to Bar
Station 3 – 15 second L-Sit

Then AMRAP in 14 minutes of

14 x Alternating Pistols (7 per leg)
14 x Power Cleans @ 110lb / 50kg

Results: For the metcon did 3 rounds plus 17 reps. With foot on the 25lb plate, pistols worked very well (not sure if they are really that good on the knees though).

Update – made the EMOM clearer. Sorry bout that 🙂

Split Squats then Squat Cleans, Dips, Toes to Bar

By cbroccoli | 14/03/2017 - 13:59 |14/05/2017 Medium (< 15 min), Medium Weights, Task Based, Triplet, W-G

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Every 3 minutes for 12 minutes do the following increasing weight per round.

4 x Bulgarian Split Squats with bar in Front Rack per side

Then not for time spend do 3 rounds of the following increase weight per round to work up to the working weight for the next round.

3 x Power Cleans

Then for time do 15-12-9 of

Power Cleans @ 125lbs/57kg
Dips
Toes to Bar

Results: For the split squats warmed up with empty bar then 65lb, then used 95lb, 105, 110, 115 for the working sets. For the metcon finished in 9:47.

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My workout journal documenting an attempt to program my own fitness routine based on my personal goals, basic Crossfit principles and whatever sounds like fun.
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