Thursday Workout: Power Cleans, Dips, and Slam Balls

Yoga with Annie tonight at 7:45 pm! Free for members, $5 for guests.

There is a donation box for the Children of Fallen Patriots Foundation in the gym near the whiteboard.

Skill

Practice drills for the Power Clean and warm up to your workout weight.

WOD

Level 1

AMRAP in 10 minutes of:

  • DB Power Clean (30/20# per hand) x 8
  • Box Dip x 12
  • Slam Ball (20/15#) x 16

Level 2

AMRAP in 12 minutes of:

  • Power Clean (155/115#) x 8
  • Ring Dip x 12
  • Slam Ball (30/20#) x 16


Cool-down

  • Trainer’s choice of mobility work

 

12 thoughts on “Thursday Workout: Power Cleans, Dips, and Slam Balls

  1. Still quite sore from Tuesday!

    4 rounds + 2PC at 135#, negative dips, and a 25# slamball.

  2. 5+2 rx

  3. PC up to 105# (125 no in my sights)
    WOD: 3rounds + i Ring Dip @95# Cleans, rx Ring Dips,,25# Slam Ball

  4. 5 Rounds 8Pc and 10 RD Rx

  5. 5 + 3 Pc (145#)

  6. 3 + 29 (79#)

    Zero energy today. Time for a rest day or two.

  7. Still at Crossfit Stapleton

    Squat
    5-5-5-3-3-1-1 – PR at 310!

    Push Press Wave Loading
    5-3-1-5-3-1
    135-155-175-155-185-195

    WOD
    4 Rounds
    20 KB swings 53#
    15 Barbell Thrusters

    6:45

    Better altitude acclimatized, but still burning!

  8. 4 rounds +20 (65#, box, 15#)

  9. 4 + 28 @75#, 1.5 rds orange band ring dips, rest red band

  10. 4+ 4 ring dips rx

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