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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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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Tuesday the 08.04.14

skill = 10 minutes of your choice then amrap 15 minutes 2 rope climbs or 10 ring rows 5 power cleans 60/40kg 10 toes to bar 200 meter run

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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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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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Wednesday the 18.02.14

W.O.D A.M.R.A.P 20 Minutes 18 wallballs 12 hang power cleans 52/35kg 6 toes to bar

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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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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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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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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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