Squat Clean

Thursday, January 17, 2019

CrossFit Golden - Open Gym

2:00 PM

Warm Up

1 minute jumping jacks

then

2 Rounds of

10 quad hip extension?
10 PVC good mornings
10 air squats
10 reverse grip pass throughs
10 PVC front squat
10 banded clam shells

Barbell Warm up

5 High Hang Clean Pulls
5 High Hang Clean Pulls and Front Squat
5 High Hang Clean
5 Hang Clean
5 Full Clean

Weightlifting

For the following 18 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full cleans from the floor.
Every Minute on the Minute, for 6 minutes (6 sets)
High-Hang Clean (1 rep @ 50-65 of 1-RM Clean)
Rest 60 Seconds, and then…
Every Minute on the Minute, for 4 minutes (4 sets):
Hang Clean (1 rep @ 65-80% of 1-RM Clean)
Rest 60 seconds, and then…
Every 2mins, for 6 minutes (3 sets)
Clean (1 rep @ 80+% of 1-RM Clean)

65 High Hang Cleans
75
80
85
90
95

95 Hang Cleans
100
105
110

110 Full Cleans
115
120#

All reps were squat cleans

Metcon

For time:
40/30 Calories of Rowing
20 Burpee Box Jump-Overs (24″/20″)
10 Squat Cleans (175/115 lbs)

I scaled this to a 20" box and step downs and used 75# for the squat cleans.  I ended up finishing in 11:19 which I thought was pretty good.  I did singles for the squat cleans and was able to maintain pretty good form.