Tag Archives: Power Clean

Weighted Pullups and Dips then Power Clean and HSPU

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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

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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 😀

Power Cleans, Row and Toes to Bar

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5 rounds to work up to a heavy

  • 2 x Power Clean

Then the “Gut Reaction” WOD from wodwellcf on Instagram…

5 rounds for time of

  • 9-7-5-3-1 x Hang Power Clean @ 70% of above weight
  • 20 Cal Row
  • 8 x Toes to Bar

Finisher: 1 round of the Popeye WOD, 21 reps of each movement without putting the Dumbbells down of (normally 3 rounds 21-15-9)

  • Curls @ 5-8kg Dumbbells per Hand
  • Strict Press
  • Hammer Curls
  • Lateral Raises
  • Upright Rows
  • Push Press
  • Curls

Results: Only could manage 65kg on the Power Cleans. Used 95lbs/43kg for the HPCs. Metcon 13:54. Used only 5kg for Popeye.

Front Squats, then Kettlebell Swings, Burpees and HPC

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Take 6 rounds to work up to a heavy

  • 4 x Front Squats

Then 2 rounds of

  • 8 x Front Squats @ 65% of above 4RM

Then 6 rounds for time of

  • 18 x Kettlebell Swings
  • 12 x Burpees
  • 6 x Hang Power Cleans @ 125lbs

Results: Teached 200lbs/91kg on the Front Squats. Used 130lbs for the second part. Metcon 18:20.