Archives For power cleans

friday

hanley —  January 31, 2014 — Leave a comment

#430class #crossfithud

Workout of the Day
Fitness Skill:
15 min alternating between Dynamic Exercises

Fitness WOD:
3 reps every :15×16 intervals of:
Medball Cleans
Push-ups
Box Jumps
*1 min rest in b/w rounds

OR

Performance Strength:
Bench Press

Performance WOD:
3 Reps every :15×16 intervals of
Power Snatch 95/65
Power Clean & Jerk
Thruster
*1 min rest in b/w rounds

Post your scores to the Whiteboard.

wednesday

hanley —  December 4, 2013 — Leave a comment

crossfit lululemon

Workout of the Day
Performance/Fitness Strength:
Pull-up/Dip Complex
then
Fitness WOD:
Row 1,000 m THEN
50-40-30-20-10 of:
Sit-ups
Single Unders
Box Jumps
or
Performance WOD:
Row 1,000 m THEN
3 rounds of:
12 Power Cleans 95/65
12 OHS 95/65
then
Extra Credit:
3×3 Turkish Get-ups