Tag Archives: Power Clean

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.

Bench Presses and Dips then Power Cleans and V-Ups

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4 rounds of

  • 8 x Bench Press @ 75% of 2RM

Then 4 rounds of

  • 4 x High Half Dips (top of Dip to 90°)
  • 4 x Low Half Dips (bottom of Dip to 90°)
  • 4 x Full Dips
  • 4 second Hold at 90°

Then for time

  • 12 x Power Clean @ 95lbs
  • 15 x V-Ups
  • 10 x Power Clean @ 115lbs
  • 15 x V-Ups
  • 8 x Power Clean @ 125lbs
  • 15 x V-Ups
  • 6 x Power Clean @ 135lbs
  • 15 x V-Ups

Results: Used 140lbs for the Bench. Dips were hard… especially the last full dip on each round. Metcon 10:58. Tried to pick weights which could just be added in 5-10lbs increments to make it quicker on the changes. Nice one.

Ring Muscle Up Transitions then Power Cleans, Dips, Snatches and Row

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Accumulate 10

  • Ring Muscle Up Transitions from L-Sit

AMRAP in 14 minutes of

  • 4 x Power Clean @ 110lbs/50kg
  • 6 x Ring Dips
  • 8 x Alternating Dumbbell Snatches @ 20kg (total 4 per side)
  • 12 x Calorie Row

Results: Metcon 5 rounds plus 21 reps.