Latest WOD

Power Cleans for 12/7/2018

IndustrialAthletics – CrossFit

Don’t forget that our schedule tomorrow will be modified for the Cookie Exchange and 12 Days of Xmas WOD.

Today’s Power Clean WOD is a format that we have never tried before. We found this WOD on the CrossFit Mainsite and were so intrigued, we wanted to try it. For scaling purposes, pick a clean weight that is light and moveable. You are looking at a weight around 60% of your 1 rep max.

Metcon (AMRAP – Reps)

3 Rounds for Reps

Power Cleans (155/105)

30 sec work/30 sec rest

25 sec work/35 sec rest

20 sec work/40 sec rest

15 sec work/45 sec rest

10 sec work/50 sec rest

Join the discussion One Comment

  • Scaling:

    Platinum: As written above.

    Steel:
    3 Rounds for Reps
    Power Cleans (55-60%)
    30 sec work/30 sec rest
    25 sec work/35 sec rest
    20 sec work/40 sec rest
    15 sec work/45 sec rest
    10 sec work/50 sec rest

    Brass:
    3 Rounds for Reps
    HP Cleans (55-60%)
    30 sec work/30 sec rest
    25 sec work/35 sec rest
    20 sec work/40 sec rest
    15 sec work/45 sec rest
    10 sec work/50 sec rest