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

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power clean

WOD for 112816

Segment 1: span data-sheets-value=”{“1″:2,”2″:”Snatch Pull\r\n(85%/3) x 4″}” data-sheets-userformat=”{“2″:5097,”3”:{“1″:0},”6”:{“1”:[{“1″:2,”2″:0,&
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WOD for 101416

Segment 1: 4 Rounds: 5 Ring Muscle Ups 10 Power Cleans (155/105) 25 Wall Balls (20/14) Segment 2: Choose one of the following: Ninjas: 5×75 Unbroken Double-unders, :15 rest between sets Advanced: 6×50 Unbroken Double-unders, :30 rest between sets Intermediate: 7×35 Unbr
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WOD for 100416

Segment 1: 5 Minute Window… Row 400m + 1 Rd of Cindy AMRAP Power Cleans (155/105) -rest 5 mins- Segment 2: 5 Minute Window… Row 300m + 2 Rds of Cindy AMRAP Power Cleans (185/135) – at least increase the load from the first round -5 min rest- Segment 3: 5 Minute Windo
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WOD for 092316

Segment 1: Front Squat 7×3 at 85%, across Segment 2: Power Clean 5×3 at 80% – reset each rep on the floor Segment 3: AMRAP 12 minutes: 15 Calorie Row 12 Burpee Box Jumps (24/20) 9 Clean and Jerks (135/95)
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WOD for 091616

Segment 1: Front Squat 8×3 at 80%, across, rest 2 minutes between sets Segment 2: Power Clean 5×3 at 75% – No TnG Segment 3: 21-15-9 Overhead Squat (115/80) Handstand Pushups Run 400m
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WOD for 091116

“Hammer” 5 Rounds, each for time: 135-lb. power cleans, 5 reps 135-lb. front squats, 10 reps 135-lb. jerks, 5 reps 20 pull-ups Rest 90 seconds between rounds U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st
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WOD for 090816

Segment 1: 3 Rounds 30 Deadlift, 185/135 20 Front Squats 10 Power Cleans *Rest 2 minutes between rounds Segment 2: Mobility
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WOD for 081216

Segment 1: Back Squat 1RM Segment 2: Max set of unbroken Muscle ups or Pullups Segment 3: 1 Round: 30 Power Cleans (225/155) 30 Burpees Over the Bar 30 Calorie Row Scale to finish in less than 15 minutes
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WOD for 081116

Segment 1: Alternating OTM x 20 minutes Odd Minutes – 3 Deadlift (225/155) + 10 Wall Ball (20/14) Even Minutes – 3 Power Clean (135/95) + 7 Box Jumps (24/20) Segment 2: Mobility/ROMWOD Session
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WOD for 080616

Segment 1: EMOM 10 minutes: 1 Power Clean 3 Front Squats 1 Jerk Segment 2: 5 Rounds: 15 C2B Pullups Rest as little as possible between sets Segment 3: 30 Toes to Bar 30 Calorie Row 15 Squat Snatches (115/80) 60 Calorie Row 15 Squat Snatches (115/80) 30 Calorie Row 30 Toes To Bar
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