clean – Page 2 – Courage Fitness Durham

WOD for 100516

October 4, 2016SiteplicityDaily Workoutsclean, double unders, run, wall ball0

Segment 1: 3 Squat Cleans at 60% 3 Squat Cleans at 70% 3 Squat Cleans at 75% 2×2 Squat Cleans at 80% Segment 2: Run 1 mile 100 DU 50 Wall Balls (20/14) 100 DU Run 1 mile *Yes, there is back to back days of wall balls.

WOD for 100116

September 30, 2016SiteplicityDaily Workoutsclean, jerk, row, snatch0

Segment 1: Snatch Doubles at 60, 70, 75 and 80%, then to a heavy single for the day. *All sets are drop from the top. Heavy doesn’t mean max! Segment 2: Teams of 3: AMRAP 25 minutes: 50 Calorie Row 50 Clean & Jerk (95/65) 50 Calorie Row 50 CJ (135/95) 50 Calorie Row 50...

WOD for 092316

September 22, 2016SiteplicityDaily Workoutsburpee box jumps, clean, front squat, jerk, power clean, row0

Segment 1: Front Squat 7×3 at 85%, across Segment 2: Power Clean 5×3 at 80% – reset each rep on the floor Segment 3: AMRAP 12 minutes: 15 Calorie Row 12 Burpee Box Jumps (24/20) 9 Clean and Jerks (135/95)

WOD for 091916

September 18, 2016SiteplicityDaily Workoutsbench press, chest to bar pullups, clean, front squat, jerk0

Segment 1: 5×3 Squat Clean and Jerk at 80% reset each rep on the floor Segment 2: Front Squat 5×5 Front Squat at 80% across Segment 3: 5 rounds NOT for time of: Max Rep unbroken Pushups Max rep unbroken C2B Pullups No rest between movements, 3 minute rest between rounds

WOD for 091416

September 13, 2016SiteplicityDaily Workoutsbox jumps, burpees, clean, double unders, jerk, overhead squat, pullups, ring muscle ups, snatch, toes to bar, wall ball0

Segment 1: Snatch 5×3 at 75% no TnG – Pause for 5 seconds at the bottom of each squat Segment 2: AMRAP 20 minutes: 50 Wall Ball 50 Double Unders 40 Box Jumps 40 Toes to Bar 30 Pullups 30 Burpees 20 Cleans (145/100) 20 Jerks 10 Snatches 10 Ring Muscle Ups Segment 3: EMOM 10 minutes: Odd:...

WOD for 090216

September 1, 2016SiteplicityDaily Workoutsback squat, clean, double unders, front squat0

Segment 1: 5 Rounds: 10-8-6-4-2 Squat Cleans (155/105) 100-80-60-40-20 Double Unders Scale to finish in less than 15 minutes Segment 2: Front Squat 3×3 across (85% 1RM) Segment 3: Back Squat 3×3 across (85% 1RM)

WOD for 082716

August 26, 2016SiteplicityDaily Workoutsbar facing burpees, clean, front squat, power snatch, split jerk, thrusters0

Segment 1: 5 sets: 1 Squat Clean + 2 Front Squats, climbing weights Segment 2: 5 sets: 2 Front Squats + 1 Split Jerk Segment 3: 30 Power Snatches (75/55) 45 Bar Facing Burpees 60 Thrusters 45 Bar Facing Burpees 30 Power Snatches

WOD for 082216

August 21, 2016SiteplicityDaily Workoutsback squat, clean, jerk, run, snatch0

Segment 1: 15 minutes Work up to a heavy single Halting Squat Snatch (Pause below knees for 2 seconds) Segment 2: Back Squat 3 sets of 6, same weight across Segment 3: 3 Rounds: 400m Run 10 Clean and Jerks (135/95)

WOD for 081516

August 14, 2016SiteplicityDaily Workoutsclean, front squat, overhead squats, pullups, snatch0

Segment 1: With a running clock… 1. 5 minutes to work up to a heavy single Front Squat 2. 5 minutes to work up to a heavy single Muscle Snatch 3. 5 minutes to work up to a heavy single OHS 4. 5 minutes to work up to a heavy single Snatch Balance 5. 5...

WOD for 081016

August 9, 2016SiteplicityDaily Workoutsclean, front squat, handstand pushups, jerk, snatch0

Segment 1: 1 rep Max Snatch 15 minutes Segment 2: 1 rep Max Clean and Jerk 15 minutes Segment 3: EMOM 10 minutes: 5 Front Squats for max load 10 HSPU

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