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Hang Power Clean

WOD: Friday, January 13, 2023: Clean & Press, Box Jump

WOD, Metabolic Conditioning, Olympic Lifts, Strength /

Strength:
5 Sets of 1 Deadlift + 1 Hang Power Clean + 2 Shoulder to Overhead
Start Light & build to a moderate load.
rest as needed.

Workout:
3 Sets of 4:00 AMRAP:
2-4-6-8-10-12-14-16
Hang Power Clean (95/65)
Box Jumps (24/20)
REST :90 Between sets.

Finisher:
3 Sets of:
30 DB Crush Curl
10/10 Around the Worlds
:60 Plate Gun Hold

WOD: Friday, January 13, 2023: Clean & Press, Box Jump Read More »

Today’s WOD: Hang Power Clean, Chin Ups, Running, Inverted Rows, Bench Press

Metabolic Conditioning, Olympic Lifts, WOD /

METCON 
For time:
9-8-7-6-5-4-3-2-1 Hang Power Cleans (135, 95)Strict Chin-ups. *200 Meter Run after each set. 20:00 Cap
STRENGTH
1a) Inverted Rows, Supinated Grip: 3 x 12. Rest 30s.
1b) DB Neutral Grip Bench Press: 3 x 12. Rest 30s.
EXTRA CREDIT 
Banded Facepull-aparts: 5 Minutes of Max Reps. Rest as little as possible.
*Every time you stop, complete 10 second hollow hold

Today’s WOD: Hang Power Clean, Chin Ups, Running, Inverted Rows, Bench Press Read More »

Chin Ups, Hang Power Cleans, Push Ups, Floor Press, Pull Apart

Metabolic Conditioning, Strength, WOD /

STRENGTH Weighted Close Grip Chin-up: 3RM. Rest 2:00– L3: Bodyweight 6 x 3. Rest 90s.– L2/L1: Partner Assisted Chin-ups 5 x 5. Rest 90s.METCON AFAP, but not for time:21-15-9Hang Power Cleans (115,75)Push-ups on BarbellsThen,21-15-9Floor Press (115,75) *50 Banded pull-aparts after each set (pronated grip)22:00 Time Cap on this workEXTRA CREDIT World’s Greatest Stretch x 30s each pose

Chin Ups, Hang Power Cleans, Push Ups, Floor Press, Pull Apart Read More »

Shoulder Press, One Arm Row, Hang Power cleans, Thrusters, Burpees

Metabolic Conditioning, WOD /

Strength:Shoulder Press 5-5-5-5, using heaviest weight per set Rest 45 secs One Arm Dumbbell Row 4×10, using same weight per set Rest 45 secsMetcon:Complete as many rounds as possible in 15 mins of: 20 Hang Power Cleans, 95/65 lbs 20 Thrusters, 95/65 lbs 20 BurpeesThen:Single Arm Banded Push Downs 3×50.  Rest as needed between sets.Dumbbell Hammer Curl 10-10-10.  Use the heaviest weight you can for each set.  Rest as needed between sets.

Shoulder Press, One Arm Row, Hang Power cleans, Thrusters, Burpees Read More »

Deadlifts, Power Cleans, Hang Power Cleans, Squat Cleans

Metabolic Conditioning, Olympic Lifts, WOD /

Strength:
Max Load in Complex of:
3 Deadlifts
2 Power Cleans
1 Squat Clean
*All done without removing hands from the bar
*Build to a max over the course of 6-8 sets. Rest 2:00 between sets.

Metcon:
For time:
45 Deadlifts (155, 105)
30 Hang Power Cleans (155, 105)
15 Squat Cleans (155, 105)

Extra Credit:

Weighted Straight Leg Sit-ups: 4 x 10-15. Rest 60s.

Deadlifts, Power Cleans, Hang Power Cleans, Squat Cleans Read More »