Tag Archives: Power Clean

Deadlifts and Strict Presses then SDHP, Power Cleans and Push Press

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1 round to warm up of L-Sit Complex using low paralettes…

  • 10 second Seated Forward Fold (Yoga)
  • 10 x Pike Lifts with hands at knees
  • 10 x Pike Dips (Lift your butt)
  • 10 x Press to L-Sit (Lift you butt and legs)
  • 15 second Bent Knee L-Sit Hold (if possible extend legs before lowering)

Then accumulate 30 seconds, breaking as needed

  • L-Sit Hold

5 rounds of

  • 3 x Deficit Deadlift @ 1.6x Bodyweight from 10cm Step
  • 6 x Seated Strict Press @ 18kg

Then, inspired by multiple WODs, AMRAP in 10 of

  • 20 x Hang Sumo Deadlift High Pull @ 85lbs
  • 20 x Hang Power Clean
  • 20 x Push Press

Results: Used 245lbs for the Deadlifts. Brpke L-Sit into 6 x 5 second rounds. Metcon 2 rounds. Serious arm pump.

Front and Back Squats then Bear Complex and Box Jumps

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5 rounds of

  • 2 x Front Squat @ 95% of 2RM

Then 3 rounds of

  • 5 x Back Squat @ same weight as above.

Then based on Day 5 of the Street Parking 12 Days of Chrismas WODs…

3 rounds for time, rest 1 minute between rounds

  • 5 x Bear Complex @ 75lbs
  • 12 x V-Ups (original is Box Jumps)
  • Repeat for a total of 3 sets

(Bear Complex = Power Clean, Front Squat, Push Press, Back Squat, Push Press or if you are going fast, Cluster plus Back Thruster.)

Results: Used 195lbs for the Front Squats. Metcon 15:42.

Front and Zombie Squats then Row, Power Clean and Push Press

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5 rounds

  • 4 x Front Squat @ 90% of 2RM

Then 3 rounds

  • 8 x Zombie Squats @ 50% of above weight

Then, inspired by ‘Moves for Tito’ tribute WOD from WodWell Crossfit, AMRAP in 20 minutes of

  • Row 500m
  • 5 x Power Clean @ 50% of 1RM
  • 10 x Push Press
  • Row 500m
  • 8 x Power Clean
  • 10 x Push Press
  • Row 500m
  • 11 x Power Clean
  • 10 x Push Press
  • etc. continuing same pattern adding 3 x Power Cleans per round

Results: Used 185lbs for Front Squats, 95lbs for Zombie Squats. Metcon used 80lbs and got 4 rounds plus 500m Row and 10 Cleans.

Power Cleans and Presses then a Macho Man Row

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Take 6 rounds to work up to a heavy

  • 2 x Power Clean and Push Jerk/Press

Then a theboxprogramming Instagram WOD from last Saturday…

AMRAP in 15 minutes of

  • Max Caloire Row
  • Every 3 minutes stop and do 1 x Macho Man @ 60-65% of above weight

Macho Man

  • 3 x Power Clean
  • 3 x Front Squat
  • 3 x Push Jerk/Press

Results: Clean and Press 150lbs. For the Metcon used 95lbs and got 170 calories.