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Tag → Power Clean

Thursday 04/23/15 Posted by admin on April 22, 2015 • No comments

A. OTM for 10:00
1 Power Clean (Heavy)

B. 5 Intervals:
20 Cal Row
10 Power Clean 95m/65w
5 Strict HSPU

015

Monday 04/13/15 Posted by admin on April 12, 2015 • No comments

A. 20:00 to complete, 6 sets:
1 Power Clean + 1 Front Squat + 1 Jerk
-add weight each set

B. For Time:
20 HSPU
30 Pistols
40 Pull-Ups
50 Air Squats

036

 

Tuesday 03/03/15 Posted by admin on March 2, 2015 • No comments

Announcement: For the next 4 weeks of the CrossFit Open, SUNDAY Open gym will be extended from 9am-Noon.

A. Warm-Up
-2x 1:00 Thoracic Spine BB Stretch
add height on 2nd set-5:00 Double-Under Practice

B. For Time
5 Rounds:
3 Power Clean 225m/155w
6 Pistols (Alternating)
9 Lateral Burpees

090

Monday 11/24/14 Posted by admin on November 23, 2014 • No comments

Make sure to take note of our Thanksgiving Schedule!

A. Every 2:00 for 10:00 (5 sets)
5 Deadlift @ 70%

B. 4 rounds:
5 Power Cleans 185m/135w
200m run

deadlifts

 

 

Friday 11/14/14 Posted by admin on November 13, 2014 • No comments

A. Power Clean
-15:00 to find a heavy single

B. OTM for 20:00
Even: 2 Power Clean @ 70%
Odd: 25 Double-Unders, 10 Straight Leg Sit-Ups

140

Tuesday 11/04/14 Posted by admin on November 3, 2014 • No comments

A. Front Squat 8-8-8-8
-65% of 1RM

B. For Time
30-20-10 Power Clean 95m/65w
15-10-5 Strict HSPU*
-12:00 cut-off

*These are to be performed as strict as possible (no kipping)
Scales:
take reps down to complete strict
no more then two abmats
box HSPU
strict seated DB Press, heavy

214

 

Wednesday 10/29/14 Posted by admin on October 28, 2014 • No comments

A. 10:00 Pulling Work
-Pull-Ups, Muscle-Ups, Bar Muscle-Ups, etc

B. “The Bear Complex”

5 rounds,

7 sets of the sequence:

Power Clean
Front Squat
Push Press
Back Squat
Push Press

*Rest between rounds as needed.

NO putting the bar down during rounds, not even to re-grip. You are increasing weight each round. Movements must be separate (no squat clean to thrusters). You want to be at max load by round 4 or 5. Complex is finished when you fail to complete a full round.

014