Results For Category: "Olympic Lifts"

WOD: Wednesday, August 10, 2022: Power Clean, Box Jumps

STRENGTH: Power Cleans (touch and go)
Build to a heavy 3-rep over 12:00.

BENCHMARK WOD: “The Hills Have Thighs”
24:00 EMOM:
Min 1: 1 Power Clean (use heaviest 3 Rep) + 4 Box Jumps + 12 Ground to Overhead
Min 2: Max Calories on Bike/Row
Min 3: Rest

CrossFit Renaissance Working out

WOD: Tuesday, August 2, 2022: Snatches, Box Jumps, Running

ry 1:30 for 6 Sets:
1 Snatch High Pull + 1 Hang Power Snatch + 1 Power Snatch
*Start Moderate-Light & Build to Moderate-Heavy

Workout:
AMRAP 15:00:
1 Power Snatch (155/105)(115/75)
15 Box Jumps (24/20)
100 M run

FINISHER:
3 sets of:
8/8 Single Leg Glute Bridge Ups, immediately into:
15 DB Glute Bridge Ups, immediately into:
:45 Glute Bridge Hold
Rest b/t sets as needed

WOD: Tuesday, July 26, 2022: Clean & Jerk

Strength:Build to a 1 rep Heavy Clean & JerkGoal is to work up to and possibly past workout weight. Workout:“The Cali Bear” Every :30 for…

WOD: Monday July 11, 2022: Snatching

Strength: Snatch & Overhead Squat complex Every 1:30 for 6 Sets:1 Power Snatch + 1 Hang Power Snatch + 1 Overhead SquatStart Light & Build…

WOD: Thursday, July 7, 2022: Cleans, Front Squats, Toes to Bar

Strength Every 1:30 for 5 sets:1 Power Clean + 2 Hang Power CleansStart Light & End Moderate Heavy Workout 3 sets of: 3 Min AMRAP:1…

WoD: Wednesday, May 18, 2022: Snatches, Toes To Bar, Lunges

Strength:

Every :90 for 6:00:
1 Hang Power Snatch + 1 Power Snatch
Building In Weight

Metcon:

Part I: 8 AMRAP:
3 Power Snatches (135/95)(95/65)
6 Alternating Back Rack Lunges
9 Toes to Bar

Rest 2:00

Part II: For Time:
6-9-12-9-6 reps:
Power Snatches (95/65)(65/45)
Alternating Back Rack Lunges
Toes To Bar

Finisher:
For Time:
20-15-10-15-20 reps:
Alternating Hip Taps
Tuck Ups

WOD: Monday, May 9, 2022: Clean & Jerks

Strength:

Every 1:30 x 7 sets of:
2 Power Clean + 1 Jerk

*Build up to a Moderate-Heavy weight.

Workout:

For Time:
2:00 Work / 1:00 Rest of:
12/10 Calories on Bike
Max Clean & Jerk with time remaining, 
Until 40 reps are completed.

rx: (185/135)(135,95)

Extra Credit Murph Prep:

Conditioning:
3 sets of: 800 M Run
2:00 Rest between sets

Strength:
For Quality:
50 Pull Ups
100 Push Ups
150 Air Squats

WOD: Tuesday 3/8/22: Cleans, sit ups, box jumps

Strength:

1 Clean Pull + 1 Power Clean
4 sets of 2 complex

All working sets should be moderately heavy.
around 80-85% of 1RM Clean.

Workout

3 Rounds for Time:
400 M Run
10 Hang Power Clean (95/65)
30 Sit Ups
10 Hang Squat Cleans
10 Box Jumps (24/20)

WOD: Monday, 3/7/22: Push Jerks & Burpees

Strength:

Push Jerks (week 2 of 8)
5 sets of 2 reps
All Working sets should be heavy.

Metcon:

On a 15:00 running clock:
50 Push Jerks (155/105)(115/75)
100 Burpees over Bar
Max Distance on Rower with remaining time.

Can be in any order as long as you complete 150 total reps

WOD: Tuesday, February 15, 2022: Overhead Squat, Double Unders, Toes to Bar

Strength:

Overhead Squat: DeLoad Week

4 sets of 3 reps at a light-moderate load or 60-70% of 1RM

Metcon:

6 Rounds of:
35 Double Unders
25 Air Squats
10 Toes to Bar
**200 Meter Run is added to every even number round ie, 2,4,6. 

Finisher:

3 Rounds for Quality:

:30/:30 Single Leg Glute Bridge Hold
:60 Slow Superman