Tag Archives: Power Clean

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.

DB Press and TRX Rows then Snatches, C&Js and Box Jumps

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15 minutes and work on Handstands.

Then 5 rounds of

  • 8 x Seated Dumbbell Press @ 16kg per hand
  • 8 x TRX Reverse Rows

Solo version of the CF New England WOD from March 30.

For time, with 1:1 work/rest ratio…

  • 20 x Power Snatch @ 65lbs/31kg
  • 10 Box Jumps
  • Rest 1:1 with Work
  • 20 x Clean and Jerk @ 65lbs/31kg
  • 10 Box Jumps
  • Rest 1:1 with Work
  • 15 x Power Snatch @ 85lbs/39kg
  • 10 Box Jumps
  • Rest 1:1 with Work
  • 15 x Clean and Jerk @ 85lbs/39kg
  • 10 Box Jumps
  • Rest 1:1 with Work
  • 10 x Power Snatch @ 95lbs/43kg
  • 10 Box Jumps
  • Rest 1:1 with Work
  • 10 x Clean and Jerk @ 95lbs/43kg
  • 10 Box Jumps

Results: Metcon 30:52.

Power Cleans and Front Squats then Deadlifts and Burpees

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5 rounds increasing weight per round

  • 1.1.1 x Power Cleans (pause and reset between reps)
  • 6 x Front Squat with same weight after each set of Power Cleans

Then 2 rounds of

  • 20 x Alternating Goblet Reverse Lunge @24kg (total, 10 per leg)

Then for time 21-15-9 (half the Donnie Hero WOD)

  • Deadlifts @ same as final PC weight above (Rx is 100kg)
  • Burpees

Results: 95-125-135-145-155lbs/70kg. Metcon 6:57.

Front Squats then Cleans, Presses and Reverse Lunges

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3 rounds of

  • 1 x Pause Front Squat @ 75% of 1RM
  • 6 x Front Squat
  • Rest 2 minutes

Then inspired by Street Parking’s Vault WOD #7, 10 rounds for time of

  • 1-2-3…7-8-9-10 x Clean and Press @ 75lb
  • 10-9-8-7…3-2-1 x Barbell Reverse Lunge @ 75lbs (back rack, r+l=1rep)

Results: Used 165lbs for the Front Squats. Metcon 18:26.