Clean | CrossFit Durham - Part 3
410 W Geer St, Durham, NC 27701 (919) 907-1233



WOD for 061816

Segment 1: EMOM 10 minutes: 1 Clean and Jerk You can choose to approach this differently (ie: across, climbing, waves or hit a 1RM). Segment 2: EMOM 10 minutes: Min 1: 5 Squat Cleans, you choose the weight Min 2: 5 Muscle Ups Scale number of reps as needed to maintain reps for the who
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WOD for 061116

Segment 1: EMOM 10 minutes: 1 Clean and Jerk Your choice to do each round across, climbing,or build to 1RM Segment 2: Front Squats 3-3-3 same weight across, about 80% 1RM Segment 3: 21-15-9 Hang Power Clean (155/105) Front Squat Jerk C2B Pullups HSPU Scale load and movements as needed
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WOD for 060116

WOD Skills: Tabata Toes to Bar, 4 minutes Tabata Handstand Pushups, 4 minutes Metcon: 1000m Run then, 3 Rounds For Time 10 Clean and Jerks (135/95) 10 Chest to Bar Pullups 10 Burpees then, 1000m Run Scale as needed to finish in 20 minutes
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Spread out the oil, the gasoline

WOD Skills: Muscle Ups, max reps EMOM, 10 minutes Tabata Pushups 4 minutes Metcon: 0-10 Minute: 1 Mile Run + Max Clean and Jerk (135/95) in remaining time 10-13 Minute: Rest 13-20 Minute: 800 Meter Run + Max Power Snatch (115/80) in remaining time 20-23 Minute: Rest 23-27 Minute: 400
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Make a grown man cry

WOD Strength: Hang Snatch 3-3-3-1-1-1 Up to 1RM Metcon: AMRAP 10 minutes Up/Down Ladder of: 1-2-3-4-5-5-4-3-2-1….. Clean and Jerks (155/105) Ring Muscle Ups Build back up again if time remains
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I’d be in trouble if you left me now

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: AMRAP in 20 minutes: 50 Wall Ball (20/14) 50 Double Unders 40 Box Jumps (24/20) 40 Toes to Bar 30 CTB Pull-Ups 30 Burpees 20 Cleans (145/100) 20 Jerks 10 Snatches 10 Muscle Ups
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Death By Clean

WOD Strength: Hang Clean 3-3-3-1-1-1 Up to 85% 1RM Metcon: EMOM 14 minutes Odd minute – 20 Double Unders Even minute – Cleans increasing by 2 starting with 2 reps (135/95)
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Lil Danny

WOD Strength: 2 Clean Pulls + 2 Cleans 6 sets  As heavy as possible Metcon: AMRAP in 20 minutes  20 box jumps 24/20 20 push press 115/75 20 pullups Endurance: 5 Rounds: 800m Run 400m easy jog recovery *every 800m should be within 2 seconds of each other
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You’re Really Lookin Fine

WOD Skills: Muscle Ups EMOM 10 minutes, max reps Then, Tabata Toes to Bar, 4 minutes Metcon: For Time: 50 Power Clean and Jerks, (135/95) Every minute on the minute, including the first minute, complete 5 Chest to Bar Pullups Time cap of 15 minutes Endurance: 10 x 250m Row :30 rest be
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Roll Tonight To The Guitar Bite

We’re going to see the Durham Bulls on Star Wars Night, Saturday, May 7th!  Get your tickets here by THURSDAY NIGHT, 10pm! WOD Strength: Clean 3-3-3-1-1-1 Establish 1RM Metcon: Death by Pullups: With a continuously running clock do one pull-up the first minute, two pull-ups the
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