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

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power clean

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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WOD for 073016

Segment 1: EMOM 10 minutes: 1 Power Clean 3 Front Squats 1 Jerk Segment 2: 7 Rounds as fast as possible: 5 unbroken Ring Muscle Ups Rest as little as possible between sets Segment 3: 800m Run 30 Snatches (95/65) 800m Run 30 Overhead Squat 800m Run 30 Thrusters Scale as needed to finis
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WOD for 070116

Segment 1: AMRAP in 10 minutes: 10 Hang Power Snatches  (95/65) 10 Overhead Squats 10 Power Cleans 10 Thrusters 10 Sumo Deadlift High Pull  Segment 2: 3 rounds of: Every 2 minutes on the 2 minutes Mins 1-2: 100 Double unders Mins 3-4: 30 Situps Mins 5-6: Run 200m  
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WOD for 062516

Segment 1: EMOM 5 minutes: 2 Power Cleans + 1 Split Jerk Segment 2: 6-5-4-3-2-1: Muscle ups Front Squats from the ground (205/145) Segment 3: “Cindy” AMRAP 20 minutes 5 pullups 10 pushups 15 squats  
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WOD for 061516

The Power Cleans and Snatches listed below are part of a progression. Follow the designated percentages as exactly as you can. These are not meant to be heavy lifts – they are fast. Use today to build SPEED. Segment 1: With a running clock… At the 0:00 EMOM 9 minutes: 1 Power Clean at
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WOD for 061416

Segment 1: 5 Rounds: 10 Power Cleans (135/95) 10 Burpees Segment 2: EMOM 12 minutes: 15 Calorie Row 15 Situps  
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WOD for 060816

Segment 1: With a running clock… At the 0:00 EMOM 9 minutes: 1 Power Clean at 75% Segment 2: At the 12:00 EMOM 9 minutes: 1 Power Snatch at 75% Segment 3: At the 25:00 4 sets of 20 Unbroken Deadlifts (225/155) Rest as needed but complete as quickly as possible  
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WOD for 060716

Segment 1: 6 rounds of: AMRAP 2 minutes: Calorie Row (20/12) + Max reps of Power Cleans (185/135) 2 minute rest between rounds Segment 2: 3-4 Giant Sets of: 10 Good Mornings 20 Weighted Sit ups These are not for time, but each movement is done back to back with no rest. Segment 3: 2 m
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