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Tag: Power Clean

03.17.2014

WARM-UP: 3 Rounds: 5 Wall Squats 5 Gobblet Squats 5 Air Squats 5/5 Walking Lunges STRENGTH: 12:00 to work up to a heavy 3RM Tempo Back Squat @ 50×0 12:00 to work up to a heavy Power Clean… Read More

03.10.2014

FIND YOUR STRENGTH WARM-UP: 3 ROUNDS: 5 Wall Squats 5 Air Squats 5 Goblet Squats 5/5 Walking Lunges (back knee touches the ground) STRENGTH: 1.) 12:00 to find a heavy 3 RM (only if form allows) Back Pause… Read More

03.03.2014

Happy Monday Folks! Get in here and start training! WARM-UP: 3 Rounds: 3 Shave & Receive 3 Front Squats 3 Pull Unders 3 Hang Power Cleans 3 Push Jerk 3 Back Squats STRENGTH: 1.) Hit a set every… Read More

02.24.2014

WARM-UP: 3 Rounds: 3 Shave & Receive 3 Front Squats 3 Pull Unders 3 1st Pull 3 Power Cleans (PC) 3 Jerks STRENGTH: Hit a set every 1:30 Back Squat: 1×5 @ 70% 1×5 @ 80% 1×3 @… Read More

02.21.2014

WARM-UP: 3 ROUNDS: 3 Shave & Receive 3 Front Squats 3 Pull Unders 3 HHCl (High hang clean) 3 HCl (Hang clean) 3 Split Jerk STRENGTH: 10:00 to find a heavy Power Clean + Hang Clean + Jerk… Read More

11.19.2013 [tuesday]

WARM-UP: 3 ROUNDS: 3 Chin-ups, 4/4 SAR, 5/5 External Rotation 3 ROUNDS: 3 Power Clean, 3 Front Squats SKILL DEVELOPMENT: 8:00 Handstand practice LACTATE POWER (partner): :45 10 Rounds Total: A1.) 3 Clean & Jerk 115/75# AFAP +… Read More

11.05.2013 [tuesday]

Today marks the end of our Paleo Challengers! For those of you who stuck it out for the 30 ¬†days: GREAT JOB! We know the first time can be hard at times! But, now that you’ve done if… Read More

10.28.2013 [monday]

Skills: ¬†3 Rounds: 3 Chin ups 4/4 SAR (single arm row) 5/5 External Rotation 3 Rounds: 3 Power Clean 3 Front Squats *using an empty bar Strength: E.2M.O.M for 16:00 1PC + 3 FS (loading weight throughout) (partner)WOD:… Read More

07.15.2013 [monday]

Healthy Diet Science Article 50 Ways to get better at CrossFit Skills & Drills: 30/20/20 & banded squats 1×10 (x5x0) Max-Effort Lift: 20:00 Back squat warm up: 10@bar, 8-10@40%, 5-10@60% work: 3@70%, 3@80%, 3+@90% backoff: 10@50-60% Assistant Movement:… Read More

05.31.2013 [friday]

OLY: From Floor: E.M.O.M. for 6:00 Snatch 6×2 @ 65% *Power Snatch + OHS, or Power Snatch + Snatch Balance Clean&Jerk 6×2 @ 65% *Power Clean + Hang Clean (full squat) + jerk WOD: 12-8-4 Deadlift 315/205# or… Read More