Tag: Clean

Categories
CrossFit Workouts

2013-09-23

Daily Motivation: “Pullups and cleans and kettlebell swings – that’s what girls are made of.”

CrossFit WOD
If 1RM Deadlift is > 1.25 BW
1A) Hang Power Clean
Three Rounds w/ 3:00 Rest
-3.3.3 Hang Power Clean

and

2A) Four Rounds w/ 4:00 Rest*
– :30 Hang Power Clean
– :30 Push Press

or

1B) Deadlift
Five Rounds w/ 2:00 Rest
– 5 Deadlifts @ 30X1

and

2B) Four Rounds w/ 4:00 Rest*
– :30 Russian KB Swings
– :30 Hand Release Pushups

*Part 2: While resting between rounds complete one of the following:
– 10 Strict Toes to Bar
or
– 15 GHD Situps
or
– 30 Ab Mat Situps

Categories
CrossFit Workouts

2013-09-20

Daily Motivation: “You are never too old to set another goal or to dream a new dream.” -C.S. Lewis

CrossFit WOD
Eight Rounds:
– 5 KB Snatches (each)
– 5 KB Clean and Presses (each)
– 200m Run

Categories
CrossFit Workouts

2013-09-16

Daily Motivation: “Those who think they have no time for bodily exercise will sooner or later have to find time for illness.” -Edward Stanley

CrossFit WOD
If Good Front Rack and Bottom Position
A. Hang Squat Clean
Three Rounds w/ 3:00 Rest
– 1.1.1.1 Hang Squat Clean
*Increase weight each round if good form.

-or-

If Poor Front Rack and/or Bottom Position
B. Front Squat
Five Rounds w/ 2:00 Rest
– 5 Front Squat @ 3121
*Increase weight each round if good form.

Finisher
Three Rounds w/ 2:00 Rest
– 7 Clean Catch Squats
– 7 C2B Pullups

-and-

Three Rounds w/ 2:00 Rest
– 7 KB High Pulls
– 7 Jumping Lunges (each)

Categories
CrossFit Workouts

2013-09-09

Daily Motivation: “Find your weakness and work on it until it becomes your strength.” – Archie F. Manning

CrossFit WOD
If 1RM Deadlift is > 1.25 BW
1A. Power Clean
Three Rounds w/ 3:00 Rest
– 2.2.2.2 TnG Power Clean

or

1B. Deadlift
Five Rounds w/ 2:00 Rest
– 3 Deadlifts @ 4121

then

2. Four Rounds
– 1:00 OH KB Swings
– 1:00 Rest
– 1:00 Pushups
– 1:00 Rest

Finisher
– 50 Toes to Bar/Hanging Leg Raise

Categories
CrossFit Workouts

2013-08-30

Daily Motivation: “I may not be there yet, but I’m closer than I was yesterday.” -Jose N. Harris

CrossFit WOD
Deadlift
– 1RM in 15:00

Power Clean
– 1RM in 20:00

Categories
CrossFit Workouts

2013-08-19

Daily Motivation: “Nothing worth having comes easy.” -Dr. Kelso

CrossFit WOD
1RM Deadlift > 2.0/1.5 Body Weight
A1. Three Rounds w/ 3:00 Rest
– 1.1.1.1 Deadlift w/ 80%

A2. Four Rounds w/ 2:00
– 8 Unbroken Power Clean and Push Press
*Heaviest set unbroken will go on whiteboard. No easy sets.

1RM Deadlift < 2.0/1.5 Body Weight
B1. Five Rounds w/ 2:00 Rest
– 3 Deadlifts
*Increase weight each round if able to maintain proper form.

B2. Four Rounds w/ 2:00 Rest
– 10 Heavy Russian KB Swings
– 10 Hand Release Pushups

Finisher
Complete a Total of 80 Reps of any combination of the following:
– GHD Situps
– Toes to Bar/Hanging L-Raise
– Knees to Elbows/Hanging Knee Raise
– V-Up Situp
– Abmat Situps

Categories
CrossFit Workouts

2013-08-05

Daily Motivation: “Don’t ask for a light load, but rather ask for a strong back.”

CrossFit WOD
Deadlift > 2.0/1.5 Body Weight
A1) Three Rounds w/ 3:00 Rest
– 2.2.2.2 Deadlift @ 60%

Deadlift < 2.0/1.5 Body Weight
B1) Five Rounds w/ 2:00 Rest
– 5 Deadlifts

Finisher
2) Five Rounds w/ 3:00 Rest
– 10 Unroken Power Cleans
– 10 Burpees

Categories
CrossFit Workouts

2013-08-02

Daily Motivation: “All it takes is all you got.” -Marc Davis

CrossFit WOD
“Grace”
For Time:
– 30 Clean and Jerks (135#/95#)

Categories
CrossFit Workouts

2013-07-16

Daily Motivation: “No citizen has a right to be an amateur in the matter of physical training… what a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable.” -Socrates

CrossFit WOD
Five Rounds w/ 4:00 Rest
– :30 Power Clean (95/65)
– :30 Push Press (95/65)
– 200m Run
Score is total time to complete all five rounds.

Categories
CrossFit Workouts

2013-07-08

Daily Motivation: “Training gives us an outlet for suppressed energies created by stress and thus tones the spirit just as exercise conditions the body.” -Arnold Schwarzenegger

CrossFit WOD
A) 1RM Deadlift > 2.0/1.5 Body Weight
Three Rounds w/ 3:00 Rest
– 2.2.2.2 Deadlift @ 55% of 1RM
*Ten seconds rest between doubles.

B) 1RM Deadlift < 2.0/1.5 Body Weight
Five Rounds w/ 2:00 Rest
– 5 Deadlifts @ 3121

Five Rounds w/ 3:00 Rest
– 10 Hang Power Cleans
– 10 Push Press

Finisher
– Accumulate 3:00 in Plank
*Alternate Front, Left, and Right every 30 seconds.