The Art of Elite Fitness

Entries in power clean (93)

Sunday
Jan282018

Monday, January 29, 2018

Performance 

A1.
Every 1min for 6min:
1 high hang clean @50-65%

1min rest

A2.
Every 90sec for 6min:
1 hang clean @65-80%

1min rest 

A3.
Every 2min for 6min:
1 clean @80+%

B.
21-15-9:
power clean (135/95lbs)
handstand push-up

 

Fitness

A.
4 sets:
6 goblet squat @3011
45sec rest
50ft/arm bottom’s up kettlebell carry 
45sec rest
20 death march
45sec rest 

B.
30-20-10 Russian kettlebell swing
15-10-5 dumbbell shoulder press

 

 

Thursday
Dec282017

Friday, December 29, 2017

Performance

A.
Every 4min for 20min:
4 power clean
12 front rack alternating reverse lunge

B.
“Elizabeth”
21-15-9:
power clean (135/95lbs)
ring dip

*compare to 8/8/2017

 

Fitness

A.
3 sets:
6-8/leg alternating reverse goblet lunge
45sec rest 
8-10/arm single dumbbell row @2111
45sec rest 
8-10/leg alternating Cossack squat 
45sec rest 

B.
500m row
30/20cal bike

 

Monday
Dec042017

Tuesday, December 5, 2017

Performance

A.
5 sets:
2-4 back squat
2-3min rest

B.
“The Chief”
5 rounds, 3min amrap/1min rest:
3 power clean (135/95lbs)
6 push-up
9 squat

*compare to 9/28/2017

Each April in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, "The Chiefs" have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is during September, CrossFitHQ thought it was appropriate to inaugurate "The Chief" in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.

 

Fitness

A.
3 sets:
8-10 back squat @30X1
1min rest
S8-10/arm single dumbbell row @2111
1min rest
45-60sec forearm plank 
1min rest

B.
5 rounds, 3min amrap/1min rest:
3 burpee
6 squat
9 kettlebell swing

 

Tuesday
Nov212017

Wednesday, November 22, 2017

Performance

A.
5 sets:
4-6 back squat @30X1
3min rest (shoulder mobility)

B.
5 rounds, each for time:
5 power clean (135/95 lbs)
5 thrusters (135/95 lbs)
10 box jump over (24/20″)

 

Fitness

A.
4 sets:
8-10 front squat @31X1
1min rest
6-8/arm single dumbbell shoulder press
1min rest
40m farmer’s carry
1min rest 

B.
5 rounds:
15 kettlebell swing
10 goblet squat

 

Sunday
Nov052017

Monday, November 6, 2017

A.
15-20min to build to today’s heavy:
1 clean

 

B.
Every 5min for 15min:
30/20cal bike
9 power clean (185/135 lbs)

 

Happy Birthday Dale