Category Archives: CLEAN

Monday 11-18-13

A. Review Back Squat mechanics, start warm-up at 40% B. Back Squat – 1×6 @ 65%, 1×6 @ 70%, 1×4 @ 75%, 1×4 @ 80% 185-225-245-275 C. 4 Rounds for time of: 10 Power Cleans(115/75) 12 HR Push-ups 15 KB … Continue reading

Posted in Crossfit Pride, KB swing, Power clean, PUSHUPS, SQUAT | Leave a comment

Tuesday 10-15-13

Push Press – 3 x 3 @ 65%, 3 x 2 @ 70%, 3 X 2 @ 75% 155-165-175 then: AMRAP in 10 minutes of: 3 Hang Power Cleans(135/95) 3 Pull-ups 6 HPC 6 Pull-ups etc. adding 3 each round … Continue reading

Posted in Crossfit Pride, Hang power clean, JERK, PULLUPS | Leave a comment

Monday 10-14-13

A. Review Front Squat & Power Jerk B. Front Squat to Power Jerk – 3 x 3 @ 75%-80% of Jerk 185 cleaned from floor C. 5 Rounds for time of: 5 Power Cleans(115/75) 5 Shoulder to OH 10 Lateral … Continue reading

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Friday 9-20-13

WORKOUT OF THE DAY: A. Review Front Squat B. Front Squat – 15 minutes to establish a new 1 Rep Max 300 PR C. AMRAP in 15 minutes of: 1 Hang Squat Clean(115/75) 1 Round of Cindy(5Pull-ups, 10 Push-ups, 15 … Continue reading

Posted in CLEAN, Crossfit Pride, Front squat, PULLUPS, PUSHUPS, Rope climbs, SQUAT | Leave a comment

Monday 9-16-13

Snatch balance – 15 minutes to find a 1 rep max(record it) 225 Clean Pulls – 5 sets of 3 reps at 95%-100% of 1 rep clean 255 then: 5 Rounds for time of: 250M Row 10 lateral box jumps(over … Continue reading

Posted in Box jumps, CLEAN, Clean pull, Crossfit Pride, Row, Snatch balance | Leave a comment

Saturday 9-14-13

Warm-up: Roll out, Stretch, Run 1 mile WOD: Split Jerk – 15 minutes to establish a 2 RM 255pr 5 X 5 – Snatch Pulls – 85%-90% 185 In teams of 2, complete the whole deck. Share the work, both … Continue reading

Posted in Burpees, Crossfit Pride, Power clean, RUN, Situps, Snatch pulls, Split jerk | Leave a comment

Friday 9-13-13

2RM Hang Snatch – 15 min time limit(from top of knees) 175 PR 2 RM Hang Squat Clean – 15 min time limit(from mid thigh) 245 PR then: 3 Rounds for time of: 50 KB Swings(70/44) 400M Run 15:53 rx

Posted in CLEAN, Crossfit Pride, KB swing, RUN, Snatch | Leave a comment