Tuesday 6.22.10

The Power Clean

SWOD: Power Clean, 1 RM

Metcon: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 of:
- Power Clean, 75% of 1 RM
- Box Jumps (24"/ 20")

Work your form and then up to a 1 RM on the Power Clean. On the cleans and box jumps, remember to fully stand up and open your hips at the top of each movement. That is the quickest way to overcome muted hip functions.

Post weights and times to comments.
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19 comments:

  1. KellyTuesday, June 22, 2010 6:02:00 AM

    SWOD: Power Clean 1 rm 65 lbs for form

    WOD: Power Clean 10, 9--65 lbs, 8-1--55 lbs
    20 in box jumps
    14:34

    ReplyDelete
  2. BradTuesday, June 22, 2010 6:55:00 AM

    SWOD:
    Deadlift 460x5 5RM PR!

    Metcon:
    10-9-8-7-6-5-4-3-2-1 of:
    - Power Cleans @ 185
    - Pull Ups

    Time: 12:31. I started with chest to bar pull ups but quickly had to go to standard pull up in order to not rip my hand. Ended up ripping it anyway. #@$!

    ReplyDelete
  3. BillTuesday, June 22, 2010 7:24:00 AM

    SWOD: Deadlift 275x5

    Metcon: 24:13
    10-9-8-7-6-5-4-3-2-1
    powercleans @ 160 (75% of body weight)
    pull ups

    ReplyDelete
  4. DavidTuesday, June 22, 2010 7:48:00 AM

    SWOD:Deadlifts 225x5

    METCON: 10-9-8-7-6-
    Powercleans@135 (75% body weight and pull-ups

    Could not finish sets 5 to 1 because it was time to go to work. Took me 19:08 to do sets 10 thru 6. Great workout

    ReplyDelete
  5. CraigTuesday, June 22, 2010 8:08:00 AM

    SWOD: 455 x5 Sumo Deadlift (PR)
    Metcon: 10!
    power cleans (75% bwt) @ 180
    Pull ups (Chest to bar)
    Time: 13:32- also ripped hand

    ReplyDelete
  6. kimTuesday, June 22, 2010 10:38:00 AM

    SWOD: 55 skill work (damn back)
    Metcon: 11:56 @45lbs

    ReplyDelete
  7. TommyTuesday, June 22, 2010 10:40:00 AM

    SWOD: 165 power clean
    Metcon: 11:15 @ 125lbs 24in box

    ReplyDelete
  8. HollyTuesday, June 22, 2010 10:41:00 AM

    SWOD:85 Power clean
    Metcon: 9:38 @ 65#, 20" box

    ReplyDelete
  9. EricaTuesday, June 22, 2010 10:50:00 AM

    SWOD: 85lbs power clean 2x
    went for 90 but just couldn't stick it!!! next time.
    No metcon today yet..gonna row later..4000meters for time.

    ReplyDelete
  10. AmyTuesday, June 22, 2010 11:44:00 AM

    SWOD: 65 lbs 1RM power clean
    Metcon: 14:18 at 55 lbs

    ReplyDelete
  11. KristenTuesday, June 22, 2010 6:36:00 PM

    SWOD: 1rep max bench press 95lbs
    Metcon: 10 9 8 7 6 5 4 3 2 1
    75lb bench press
    step ups-high box

    ReplyDelete
  12. NicoleTuesday, June 22, 2010 6:44:00 PM

    Wasn't able to do the SWOD today. Did CFVVN WOD

    MetCon:

    9:49 @ 95lbs and 24" box jumps (are you proud of me, Bill?!)

    Still missing you guys! xoxo

    ReplyDelete
  13. Bob BealTuesday, June 22, 2010 7:23:00 PM

    SWOD: 1 rep max 185
    Metcon: 9:45 @ 95 lbs and 24'' box jumps

    ReplyDelete
  14. DougTuesday, June 22, 2010 7:37:00 PM

    swod:115 (135 poor form)
    Metcon: 8:36 @75

    ReplyDelete
  15. DaniTuesday, June 22, 2010 7:50:00 PM

    Swod: 65 lbs :(
    Metcon: 11:05 55lbs for form/20" box

    ReplyDelete
  16. JerryTuesday, June 22, 2010 8:23:00 PM

    SWOD: 125 lbs. x 1
    Metcon: 95 lbs/24" box with a time of 14:25
    Nice 6pm group tonight. Love the heat. Heat is my friend.

    ReplyDelete
  17. SteffanieTuesday, June 22, 2010 8:40:00 PM

    SWOD: 85 lbs...wanted to go higher but Kyle said I needed to work on my form
    Metcon: 7:45 @ 65 lbs, 20" box jumps :)

    ReplyDelete
  18. John EWednesday, June 23, 2010 10:35:00 PM

    SWOD Technique
    Metcon 15:20

    ReplyDelete
  19. BrookeFriday, June 25, 2010 10:28:00 PM

    SWOD- 95lbs

    Metcon: 10:37 at 65 lbs with jumping pullups

    ReplyDelete

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