Check out the CrossFit main site WOD: cleans are great power generating moves. When combined with a push jerk even better, and when put together in an increasingly faster ladder sequence, you have a great power workout.
Think wattage. Think high power output. Doesn’t have to be high weight, but it needs to be a concentrated effort. Refer to this to help:
Think wattage.
Example:
It takes you 5 minutes to do 50 thrusters with 25lb dumdbells(50 lbs total). If you’re as tall and as heavy as I am, you just produced 5.8 watts of energy.
What if you dropped the weight to 20lb dumbbells (40 lbs total) and it takes you 4 minutes to do the same number of thrusters? You actually produced more more wattage. 6.6 watts!
Think wattage, think fast and light for power workouts. This doesn’t mean you shouldn’t shoot for heavier. Progress with the weights as you would with the distance workouts.
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