Workout of the Day

Power Move

Written By Charleh Dickinson  |  Weightlifting 

15 minute Amrap
5 Power Cleans 135lbs/95lbs
5 Lateral BOB
10 Cal Airbike

WODprep Strategy Top Tips:

Power Cleans:

Select a weight you’re comfortable with for 5 unbroken Power Cleans. Prioritize proper form to prevent injuries. If necessary, break them into smaller sets, but minimize rest between. As fatigue sets in, you might opt for quick singles, yet keep breaks brief.

Lateral Burpees Over the Barbell (Lateral BOB):

Efficiency is key in your burpee technique. Employ a two-foot takeoff and landing to save energy. When leaping over the barbell, aim to land as close as possible, conserving energy.

These can be demanding, especially when combined with other moves, so find a sustainable pace to keep going consistently.

Calorie Air Bike:

The Air Bike is notably challenging, especially post other exercises. Break the 10 calories into two portions, like 6 and 4, for a momentary breather.

Maintain a steady pedal rhythm, using both arms and legs for power. Remember, pacing is vital to avoid early burnout in the workout.


Feel awkward when barbell cycling? Check out our video below:

Are you new to Weightlifting for CrossFit? If so, you’ll want to check this out before going any further!

Weightlifting is an advanced skill and these tips will help you figure out the various lifts that are sure to crop up in your WODs sometime soon!

Want to get faster and more efficient in your barbell WODs?

5 Snatch Drills Every CrossFitter Should Master (free video tutorial!): https://bit.ly/37UEg5F

P.S. Looking for 1-on-1 Coaching to start feeling great in the gym?
Schedule a call with our Head Coach, Dr. CJ. *Limited spots available.

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