Tag Archives: Power Clean

Deadlifts and L-Sit the HPC, Front Squats and V-Ups

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Take 5 rounds, working up to a heavy deadlift…

  • 4 x Deadlift (try and get heavier than 5RM from last time)
  • 30 second L-Sit Hold (straight legs or bent knees as needed)
  • Rest 2 minutes

Then 3 rounds for time

  • 6 x Hang Power Clean @ 115lbs
  • 12 x Front Squat
  • 18 x V-Ups

Results: Deadlifts 225-255-265-275-285lbs/130kg. Metcon 9:56.

Front Squats then Deadlifts, HPC and Lunges

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3 rounds increase weight per round of

  • 5 x Zombie Squats

Then increasing from heaviest weight from above, 5 rounds, resting 2 minutes between rounds, work up to a heavy

  • 3 x Front Squat

Then 10 rounds for time, inspired by the Crossfit WOD from 22 May.

  • 4 x Deadlift @ 50kg
  • 3 x Hang Power Clean @ 50kg
  • 2 x Lunges with Bar in Front Rack (total, one per leg)

Results: Zombie 45-65-95lbs. Front Squats 120-135-155-170-185lbs/85kg. Metcon 7:02 (misread my own instructions and only did 2 Power Cleans).

Back Squats and Ring Rows the Power Cleans and BBJ

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Friday WOD at CF Interlaken…

5 rounds

  • 12 x Back Squat @ 60% of 1RM
  • 15 x Ring Rows
  • 20 second L-Sit
  • Rest 1 minute

Then 5 rounds for time

  • 6 x Power Clean @ 40kg
  • 10 x Burpee Box Jumps

Results: Used 70kg for the Back Squat. Partner WOD so didn’t really time it…around 11 minutes together.

Pullups and Pistols then Cleans, Front Squats, Presses and Pullups

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3 rounds

  • Max Reps Weighted Pullups @ 10kg
  • Rest 30 seconds
  • 5 x Pistol Squats per Leg
  • Rest 2 minutes

5 rounds for time with a 1:1 work to rest ratio between rounds

  • 2 x Power Clean @ 135lbs/61kg
  • 5 x Front Squat
  • 2 x Push Press
  • 10 x Pullups
  • Rest 1:1

Results: Pullups 8-7-7-6-5. Pistols started with heel raised on a 25lbs plate, switched to 10lbs plate for last round… all good. Metcon 16:00.