Power Cleans and Burpees

Today's Lift:

Power Clean

60% of C&Jx5

70% of C&Jx5

>70% of C&Jx3x5

Today's WOD:

15 Hang Power Clean@50% of C&J 1RM

15 Burpees

3 Rounds for time.

Time Limit: 12 Minutes

Warm-up:

Jump Rope 3 Minutes

Group Tabata

MOD:

• Power Clean
• Doubleunder

Post-WOD:

Stretch: Simple 5-Way Shoulder

Tallahassee CrossFit Athlete Results:

High Powered, Finely Tuned

Today's Lift:

Deadlift

55% x7/3 reps

65% x7/3 reps

75% x7x3 sets

Today's WOD:

15 Power Clean & Push Jerk@ 50% of C&J 1RM

50 Doubleunders

3 Rounds for time.

Time Limit: 15 Minutes

Warm-up:

Jump Rope for 3 Minutes

Elbow to Instep 10m

Banded Good Morning x10

MOD:

• Deadlift
• Doubleunder
• Power Clean
• Push Jerk

Post-WOD:

Stretch: Hamstring

Tallahassee CrossFit Athlete Results:

Power Cleans & Burpees!

Today's Lift:

Back Squat

70% x3 reps

80% x3 reps

90% x3x3 sets

Today's WOD:

3 Power Clean @75% of C&J 1RM

9 Bar-facing Burpees

8 Minute AMRAP

Followed by:

Max Strict Pull-ups x3

Warm-up:

45/15 Interval Warmup

Bear Crawl

Elbow to Instep

Crab Walk

Burpee Broad Jump

MOD:

• Back Squat
• Power Clean
• Bar-facing Burpee

Post-WOD:

Wall-stretch 2 Minutes each side

 

Power Clean Triplet

Today's WOD:

Run 400m

7 Power Clean @70% of C&J 1RM

12 Toes-to-Bar

5 Rounds for time.

Time Limit: 25 Minutes

Followed by:

20 Glute Ham Raises - Not for time.

Warm-up:

Run 400m

10 Burpees

10 Shoulder Swings

MOD:

• Power Clean 10 in 10
• Toes-to-Bar
• Pose Running

Post-WOD:

Stretch & Roll: Athlete's Choice

Tallahassee CrossFit Athlete Results:

Strength and Skill

Today's Lift:

Deadlift

65% x5 reps

75% x5 reps

85% x5x3 sets

Today's WOD:

9 Power Cleans @75% C&J 1RM

21 Handstand Push-ups

400m Run

6 Power Cleans @75% C&J 1RM

15 Handstand Push-ups

400m Run

3 Power Cleans @75% C&J 1RM

9 Handstand Push-ups

For time.

Time Limit: 20 Minutes

Warm-up:

400m Run

2 Rounds of:

10 Banded GoodMornings

3 Wall Climbers

MOD:

• Power Clean
• Handstand Push-up
• Pose Running

Post-WOD:

Stretch & Roll: Athlete's Choice

Tallahassee CrossFit Athlete Results: