Christy's XFit Blog

The more I CrossFit, the less I suck.

Archive for power clean

WOD #348 – 7 April 2011

W/U: 10 min @ 1 min (4 hang squat clean, 4 plange hold, 4 hip raise)

WOD: Power Clean 2-2-2-2-2
65-85-85-85-85

7 Minute AMRAP
15 Wallball (14/8)
15 Jumping Pull-ups

rnds = 6+5 RX

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WOD #335 – 17 March 2011

W/U: 5 min DUs, 10 min @ 1 min (4hps, 4 hip raise, 4 ring negs)

WOD: Power Clean 3-3-3-3-3
55-75-85-90(PR)-90-90-85

3 Rounds
5 Push-Jerks (155/105) – scaled @ 60#
10 Burpees

time = 3:09

WOD #323 – 24 February 2011

W/U: 10 min @ 1 min (4 hangpowersnatch, 4 hip raise, 2 push)

WOD:

Muscle Clean 2-2-2-2-2
55-55-55-55-55

Tall Cleans 1-1-1-1-1
55-55-55-55-55

Power Clean 3-3-3-3-3
75-75-75-75-75

notes: this WOD was so confusing I am pretty sure that I didn’t do these correctly or as named (never even heard of these movements before).

WOD #317 – 14 February 2011 – Recovery 57

W/U: row 1000m, stretching, hip flexor, hamstring

WOD: Back Squat 1-1-1-1-1-1-1
55×3 – 75×3 – 95×3 – 105×2 – 115

5 Rounds
3 Power Cleans (165/110) – scaled to 70#
6 Chest to Bar Pull-ups – scaled w/ blue band

time = 4:35

notes:  first BS since injury, so worked multiple reps at lower weights to get the feel of the movement

WOD #238 – 9 September 2010

W/U: 3x(L sit, power snatch)

WOD: Wendler deadlift (deload)
75×5, 95×5, 115×5

Power Cleans
2-2-2 (60%) – 65#
2-2-2 (90%) – 75#

“Unbroken Power Elizabeth”
15-10-5
Power Cleans (135/95) – scaled to 75#
Dips – purple/black bands

time = 5:56

Notes: next time 2 red bands on dips

WOD #231 – 29 August 2010

W/U: group sprints, dynamic stretching

WOD: 6 Front Lever Holds

5 Rounds
5 Power Cleans (185/115) – scaled 75#
Run 1 Lap
10 Ring Dips – 2 red bands

time = 16:04

WOD #229 – 26 August 2010

W/U: 4x(5 bar front squat, 2 min foam roll quad, 5 bar split jerk, 1 min lax ball trap, 10 push, 10 bar DL, 10 sec Sampson stretch)

WOD: Wendler deadlift
105×5, 130×3, 150×3, 167.5×5

4 Rounds
1 Power Clean (135/95) – scaled 60#
2 Hang Squat Cleans (135/95) – scaled 60#
3 Split Jerks – scaled 60#
10 Burpees
Rest 1 Minute

time = 7:37

Notes: next time go 65#