power clean – Page 2 – Courage Fitness Durham

WOD for 073016

July 29, 2016SiteplicityDaily Workoutsfront squat, jerk, muscle ups, overhead squat, power clean, run, snatch, thrusters0

Segment 1: EMOM 10 minutes: 1 Power Clean 3 Front Squats 1 Jerk Segment 2: 7 Rounds as fast as possible: 5 unbroken Ring Muscle Ups Rest as little as possible between sets Segment 3: 800m Run 30 Snatches (95/65) 800m Run 30 Overhead Squat 800m Run 30 Thrusters Scale as needed to finish in...

WOD for 070116

June 30, 2016SiteplicityDaily Workoutsdouble unders, hang power snatch, overhead squat, power clean, run, situps, sumo deadlift high pull, thrusters0

Segment 1: AMRAP in 10 minutes: 10 Hang Power Snatches (95/65) 10 Overhead Squats 10 Power Cleans 10 Thrusters 10 Sumo Deadlift High Pull Segment 2: 3 rounds of: Every 2 minutes on the 2 minutes Mins 1-2: 100 Double unders Mins 3-4: 30 Situps Mins 5-6: Run 200m

WOD for 062516

June 24, 2016SiteplicityDaily Workoutsair squats, front squats, muscle ups, power clean, pullups, pushups, split jerk0

Segment 1: EMOM 5 minutes: 2 Power Cleans + 1 Split Jerk Segment 2: 6-5-4-3-2-1: Muscle ups Front Squats from the ground (205/145) Segment 3: “Cindy” AMRAP 20 minutes 5 pullups 10 pushups 15 squats

WOD for 061516

June 14, 2016SiteplicityDaily Workoutspower clean, power snatch, thrusters0

The Power Cleans and Snatches listed below are part of a progression. Follow the designated percentages as exactly as you can. These are not meant to be heavy lifts – they are fast. Use today to build SPEED. Segment 1: With a running clock… At the 0:00 EMOM 9 minutes: 1 Power Clean at 75%...

WOD for 061416

June 13, 2016SiteplicityDaily Workoutsburpees, power clean, row, situps0

Segment 1: 5 Rounds: 10 Power Cleans (135/95) 10 Burpees Segment 2: EMOM 12 minutes: 15 Calorie Row 15 Situps

WOD for 060816

June 7, 2016SiteplicityDaily Workoutsdeadlift, power clean, power snatch0

Segment 1: With a running clock… At the 0:00 EMOM 9 minutes: 1 Power Clean at 75% Segment 2: At the 12:00 EMOM 9 minutes: 1 Power Snatch at 75% Segment 3: At the 25:00 4 sets of 20 Unbroken Deadlifts (225/155) Rest as needed but complete as quickly as possible

WOD for 060716

June 6, 2016SiteplicityDaily Workoutsdouble unders, good morning, power clean, row, situps0

Segment 1: 6 rounds of: AMRAP 2 minutes: Calorie Row (20/12) + Max reps of Power Cleans (185/135) 2 minute rest between rounds Segment 2: 3-4 Giant Sets of: 10 Good Mornings 20 Weighted Sit ups These are not for time, but each movement is done back to back with no rest. Segment 3: 2...

WOD for 060416

June 3, 2016SiteplicityDaily Workoutsbox jumps, hang snatch, power clean, row0

We are hosting an Olympic Weightlifting Seminar in the gym today from 9am-5pm. There is NO Open Platform time in the Platform Area today. Barbell Pit is open and all classes will be held. WOD Strength: Hang Snatch 3-3-3-1-1-1 Up to 1RM Metcon: 3 Rounds: 21 Calorie Row 15 Power Cleans (155/105) 9 Box Jumps (30/24)...

Revved up like a deuce

May 28, 2016SiteplicityDaily Workoutspower clean, row, wall ball0

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: With a running clock complete 5 rounds of 1 min at each station: 1. As many cals as possible on rower 2. 10 Power Cleans (135/95) 3. 20 Wall Balls (20/14) Your score is accumulated calories on the...

WOD for 051516

May 14, 2016SiteplicityDaily Workoutsback squat, power clean, push press0

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week Metcon: Teams of 2, Complete AMRAP 7: 50 Back Squats, 155/105 Rest in remaining time AMRAP 7: 50 Push Press 135/95 Rest in remaining time AMRAP 7: AMRAP Power Cleans, 135/95 “

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