Friday Workout: Power Cleans and 3 Working Sets For Time

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STRENGTH

Power Clean, 3-3-3-3-3, ~5# heavier than last week, 70 seconds rest

Notes: As weights get heavier, make calculated jumps so that you are able to complete each 3×5 with good form (same weight across all sets).

WOD

Level 1

3 Sets:

  • Heavy Russian Swing x 5
  • Row x 150m
  • Wall Ball (14/8) x 15
  • Ring Row x 10
  • Rest 2 Minutes

Level 2

3 Sets:

  • Hang Power Clean TNG x 5
  • Row x 150m
  • Wall Ball (20/14) x 15
  • Muscle Up x 3
  • Rest 2 Minutes

Notes:  Goal is to work through unbroken sets, so scale as necessary.  Sub is 3x pull-ups (no dip today) for muscle ups.  Choose weight on HPC that is moderate/heavy for touch and go reps (no failed reps).  Record HPC weight and total working time.

ANNOUNCEMENTS

Please Vote CrossFit Charlottesville For Best of C-VILLE!

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8 Comments on “Friday Workout: Power Cleans and 3 Working Sets For Time

  1. PC: 105#
    WOD: 7:56 (1st rnd 85#, 2nd and 3rd rnd 95# hpc, 6 ring rows, 6 deep box dips. 2:46, 2:24, 2:46…first round was a mess, last round i took a small break after the row to yell at James during his muscle ups :) )

  2. power cleans: 120#

    make up Saturday @ Pure Phit – 2 min max rep stations:

    sumo high pulls @ 44#
    wall balls
    burpees
    slam balls
    row (3 min for cals)

    243 reps total

  3. PC: 77-99
    WOD- about 2:18 each, no rest with power cleans instead of hang cleans (shoulder) and 3 strict pu’s

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