Take 15 minutes and warm up Squat Cleans
- 10 x Muscle Clean @ Empty Bar
- 10 x Strict Press @ Empty Bar
- 10 x Front Squat @ Empty Bar
- 5 x Hang Power Clean @ 65lbs/30kg
- 5 x Strict Press @ 65lbs
- 5 x Front Squat @ 65lbs
- 5 x Hang Power Clean @ 95lbs/43kg
- 5 x Strict Press @ 95lbs
- 5 x Front Squat @ 95lbs
- 3 x Tempo Clean @ 110lbs/50kg
- 3 x Strict Press @ 110lbs
- 3 x Front Squat @110lbs
- 1.1.1.1.1 x Squat Clean @110lbs
Another Wodwell CF WOD from Instagram.
- 30 x Squat Cleans @ 120lbs/55kg
- 15 x Handstand Pushups
- 20 x Squat Cleans @ 120lbs/55kg
- 10 x Handstand Pushups
- 10 x Squat Cleans @ 120lbs/55kg
- 5 x Handstand Pushups
Results: Warm up as prescribed. Focused on form for the final set of singles. Still a work in progress…
https://youtube.com/shorts/m9H7KvL6Zzc?feature=share
Metcon 24:57. Still focused on form, so broke mostly into singles or doubles. Due to the high volume, I do not recommend using the barbell if you don’t regularly do Front Squats ;-). Instead I’d use moderately heavy (18-20kg) dumbbells or kettlebells for the Squat Cleans.
PM, 14.8.21: Metcon: got a call from Julie during my workout, so no time.. Used 17.5.kg dumbbells for the squat cleans.