Power Clean – Page 5 – Fitness Managed

Deadlifts then Cleans, Lunge, Push Press and Situps

By cbroccoli | 22/11/2023 - 07:28 |22/11/2023 Couplet, Light Weights, Medium (< 15 min), Time Based, W-G

4 rounds

3 x Deadlift @ 85% of 3RM

Then for total reps, one Tabata (8 rounds of 20 seconds work/10 seconds rest)

Deadlift @ Bodyweight

Then, the P-Party WOD posted by wodwell, AMRAP 12 of

4 x Power Clean + Lunge Left + Lunge Right + Push Press @ 75lbs/34kg
25 x Abmat Situps

Results: Used 255lbs/116kg for the Deadlifts, 155lbs/70kg for the Tabata… 49 reps. Metcon 5 rounds plus 15 reps… nice and easy.

Power Cleans, Bench Press and Step Ups

By cbroccoli | 17/10/2023 - 07:43 |18/10/2023 Medium (< 15 min), Medium Weights, Task Based, Triplet, W

Based on the CF main site WOD from Oct. 11, for time

5 x Power Clean @ 135lbs
20 x DB Bench Press @18kg per hand
30 x Box Step Ups (total, 15 per side)
10 x Power Clean
20 x DB Bench Press
30 x Box Step Ups
15 x Power Clean
20 x DB Bench Press
30 x Box Step Ups

Results: 16:17.

Weighted Pullups and Dips then Power Clean and HSPU

By cbroccoli | 26/09/2023 - 06:05 |30/09/2023 Couplet, Medium (< 15 min), Medium Weights, Time Based, W-G

Every 3 minutes for 9 minutes

3 x Weighted Pullup @ 20kg
5 x Weighted Dip @ 20kg

Then, taken from the Crossfit site, AMRAP in 15 minutes of 2-4-6-8-10. If/when completed start from beginning 2-4….

Power Clean @ 125lbs/57kg
Handstand Pushups

Then 3 rounds of

15-20 second Tuck Front Lever Hold
20 second Frog Stand Hold

Results: Metcon 6 rounds.

Power Cleans and Kettlebells

By cbroccoli | 17/08/2023 - 06:30 |20/08/2023 EMOM, M-W, Medium (< 15 min), Medium Weights, Triplet

Every 2 minutes for 10 minutes

1 x High Hang Power Clean @ 65% of 2RM
1 x Hang Power Clean
1 x Power Clean

Then, taken from a routine posted by Kettlebell88 pon Instagram, every 2 minutes for 12 minutes, alternate 5 sets of the following complex on each arm. Do all 5 sets on one arm, rest until the end of the 2 minutes, then do the other arm. Total of 3 rounds per arm.

1 x Single Arm Kettlebell Swing @ 20kg
1 x Single Kettlebell High Pull
1 x Single Kettlebell Snatch
2 x Overhead Reverse Lunges (1 per leg)

Results: Used 45kg/100lbs for the Clean complex. Kettlebell Complexes worked nice… took about 1 minute to do all 5 sets, then one minute rest before switching to the other arm. Neither part was terribly hard so feel free to increase weight or reps as desired 😀

Cleans, Dips and Presses

By cbroccoli | 02/08/2023 - 09:22 |04/08/2023 Couplet, Medium (< 15 min), Medium Weights, W-G

10 rounds

1 x Power Clean @ 135lbs
1 x Push Press/Jerk

Then for time 24-16-8 of

Dumbbell Hang Power Clean and Press @ 18kg
Ring Dips

Results: Metcon 11:12.

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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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