Thursday Workout: Power Clean, and Row, Slam, Wall Ball, Double Under

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STRENGTH

Power Clean, in 10 Minutes Build to a 3RM

Notes: Does not have to be touch and go (i.e. can drop from rack position).  If new to the movement, work from the hang position and focus on technique.

WOD

Level 1

For Time:

  • Row x 750m
  • Slam Ball (30/20) x 30
  • Wall Ball (14/8) to 9′ Target x 50
  • Jump Rope Single x 100

Level 2

For Time:

  • Row x 1000m
  • Slam Ball (30/20) x 30
  • Wall Ball (20/14) to 10′ x 50
  • Double Under x 100

Notes: For Level 2, if doing single unders do 2x reps.

ANNOUNCEMENTS

Schedule Updates

  • Please note that we have added a 7am CrossFit Class each Tuesday and Thursday
  • Our Competition Class will occur every Sunday at 4pm

9 Comments on “Thursday Workout: Power Clean, and Row, Slam, Wall Ball, Double Under

  1. PC: 120 (more like 2 + 1)
    WOD: 12:06 Rx

    It’s a tall person’s world and I’m just living in it. 😛

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