W.O.D.- Monday the 16th to Friday the 20th of JulyMonday 1. every 2 minutes for 5 sets – 3 heavy thrusters from the rack – increase weight every set 2. 27/21/15/9 row or ski for cals wallballs 9/6kg Tuesday 45 seconds on 15 seconds off for 20 minutes 1. […]
- Monday the 16th to Friday the 20th of July
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Tag Archives: Power Clean
Monday the 09.06.14
W.O.D Back Squat 4 by 10 Then Amrap 10 minutes 3 deadlift 52/35kg 3 hang power clean 52/35kg 3 front squat 52/35kg 6.6.6 9.9.9 12.12.12 And so on until the 10 minutes is up
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Exercises: Back Squat, Deadlift, Front Squat, Power Clean
Thursday the
W.O.D power clean 5 by 5 then amrap 10 minutes 10 hang power cleans 52/35kg 10 box jumps 10 kettlebell swings 24/16kg
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Exercises: Box Jump, Kettlebell Swings, Power Clean
Monday the 31.03.14
W.O.D Front rack walking lunges – 3 sets of 12 reps then amrap 10 minutes 200 meter run 7 power cleans 60/40kg 7 c2b pullups https://www.youtube.com/watch?v=BQS4Kw7q7OQ
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Exercises: Power Clean, Pullups, Run
Monday the 24.03.14
W.O.D 20 rep back squat then every 2 minutes on the minute for 20 minutes do: 3 power cleans 60/40kg 6 pullups 9 burpees
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Exercises: Back Squat, Burpees, Power Clean, Pullups
Monday the 10.02.14
W.O.D Back Squat Cycle Week 5 Back squat 5 sets of 3 reps at 90% or 1 rm then amrap 8 minutes with 52/35kg do: 1 clean 1 power clean 1 front squat 222 333 444 555 then back to [...]
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Exercises: Back Squat, Front Squat, Power Clean, squat clean
Friday the 07.02.14
W.O.D amrap 7 minutes 10 hangpower cleans 52.35kg 10 pullups rest 2 minutes then amrap 7 minutes 20 double unders 10 burpees rest 2 minutes then 1.1k run
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Exercises: Burpees, Double Unders, Power Clean, Pullups, Run
Wednesday the 28.01.14
W.O.D EMOM for 12 minutes do 3 power cleans or hang power cleans then “Grace” 30 ground to overhead 60/40kg then amrap 5 minutes burpees
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Exercises: Burpees, Power Clean
Friday the 03.01.13
Happy New Year everybody. I hope 2014 sees yee all fit and well. To reward those of yee who are willing to commit to CFW on a longer term basis we will be introducing a new price plan effective immediately. [...]
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Exercises: Burpees, Deadlift, Double Unders, Power Clean
