Friday Workout: Power Cleans and some Mini-WODs

We’re going to Fridays After Five tonight.  Come on out and bring your friends/family!

You can RSVP to the Event on Facebook

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STRENGTH

Power Clean, 3-3-3-3-3, 60-70% of 1RM, 60 seconds rest

Notes: Does not have to be touch and go reps, focus on speed under the bar and technique.

WOD

Level 1

AMRAP 5

  • Hang Power Snatch (65/25) x 10
  • Jump Rope Single x 50

Rest 3 Minutes

For Time:

  • Wall Ball (14/8) x 40

Level 2

AMRAP 5

  • Power Snatch (75/45) x 15
  • Double Under x 30

Rest 3 Minutes

For Time:

  • Wall Ball (20/14) x 60

Notes: Please do not drop bar with only 10# plates loaded on either side (plates will break and bounce all over the place).

ANNOUNCEMENTS

CF C’ville Goes to Friday’s After Five, June 20!

We are planning to meet up on the downtown mall for Friday’s After Five this Friday (June 20)!  Come out with your family and friends, and meet us there!  Please RSVP to the Event on Facebook

10 thoughts on “Friday Workout: Power Cleans and some Mini-WODs

  1. No way. A burpee free week!

    1. Haha, don’t get used to it!

  2. PC:100#
    WOD: Lvl 1- 3rds(10 PS @65#, 50 SU) 40 WBs(12#) 2:34

  3. PC: 115*4, 135*2
    WOD 1: 3+6 (slow turnover)
    WOD 2: 2:18

  4. 115#
    3+16 @ 55#
    2:46

  5. PC: 205#
    WOD 1: 3+35 rx
    WOD 2: 2:57 rx

  6. PC- 85, up to 105
    WOD 1- 2 rds at #55

  7. 135#
    WOD 1 2+8 rx
    WOD 2 2:39 rx

  8. 215
    4+12
    1:55

  9. PC @85#
    2+15rx
    2:59rx

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