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

  1. PC: 115#
    WOD: 10:22

  2. 105#
    11:39

  3. PC: 185
    WOD: 11:01

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

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

    1. pretty cool, Lex, at 120!

  5. PC: 145#
    WOD: 11:35 Rx

  6. PC: 105
    WOD: 9:57

  7. PC- 105 set of 3/ 115 x 1
    WOD- 10:53 rx (9 ft.wb’s)

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