Wednesday Workout: Clean Wk, 5 Rounds

“Competition Class” is starting back up on September 6!  See this note from Aaron: My intention for this class in the coming months is to prepare participants for a Superfit-type competition near the end of the year (November team comp *hint* *hint*) and then to target the CrossFit Open once 2016 rolls around. This class will give you an opportunity to work on the major lifts involved in CrossFit events, acclimate to (reasonably) higher volume days, and, especially, practice energy management for single events and multi-event days. Like all CrossFit programs, this class will be widely scalable–so if you’re considering starting off in the novice division, come get some practice!



OTM 8:

  • Power Clean + Hang Squat Clean + Squat Clean

Scale to: Hang Power Clean + Front Squat + Hang Squat Clean

Start light/moderate and build in weight as able


Level 1

3 Rounds for Time:

  • Dumbbell Hang Squat Clean x 10
  • Box Push-up x 10
  • Jump Rope Single x 40

Level 2

5 Rounds for Time:

  • Squat Clean (135/95) x 7
  • Push-up x 12
  • Double Under x 20


1. September 4: First Friday Potluck at the Gym!

2. September 11: Join us for Fridays After Five!

3. Dominique is competing in the 2015 Harvest Queen Autumn Strongwoman Competition on September 5!

4. Competition Class Starting back up September 6!

5 thoughts on “Wednesday Workout: Clean Wk, 5 Rounds

  1. Best of luck, Dominique!!

  2. Clean complex: 100#; WOD: 10:23 (75 lbs, 40 singles)

  3. Complex: 135
    WOD: 8:54 @115

  4. 145#
    WOD: 9:47 @ 110#

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