Tag Archives: Power Clean

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.

Front Squats then Power Cleans, Push Presses and Lunges

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Take 6 rounds to work up to a heavy

6 x Front Squats

Then 2 rounds of

12 x Front Squats @ 65% of above 6RM

Then AMRAP in 12 minutes

  • 6 x Power Clean @ 75lbs
  • 6 x Push Press @ 75lbs
  • 4 x Alternating Overhead Lunges @ 75lbs (2 per leg)

Results: Got up to 175lbs/80kg with the Front Squats. Part 2 with 115lbs/52kg. Metcon 8 rounds plus 12 reps.

Burpees, Cleans, Push Presses and Front Squats

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Modified version of the ‘Shitshow 230314’ WOD from wodwellcf.

10 rounds for time, with a work rest ratio of 1:1 (for example if the first round takes 28 seconds, then rest 28 seconds before the 2nd round, if the 2nd round takes 35 seconds, then rest 35 seconds before the 3rd round, etc… see below)

  • 3 x Burpees
  • 3 x Power Clean @ same weight as final Bear Complex weight from last week
  • 3 x Front Squat
  • 3 x Push Jerks/Press
  • 3 x Burpees
  • Rest 1:1

Results: Used 115lbs … 20:17. Nice format. For an extra challenge bump it up to 15 rounds (Rx).