Monthly Archives: August 2025

Cleans and Front Squats the a KB EMOM

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Every 2 minutes for 16 minutes

  • 1 x High Hang Clean @ 65% of 1RM
  • 1 x Hang Clean
  • 1 x Clean

7 rounds increase weight per round

  • 5-5-3-2-1-1-1 x Front Squat

Then EMOM for 12 minutes

  • 6 x Alternating Kettlebell Bent Rows (r+l=1rep) @ 14kg per hand
  • 6 x Kettlebell Pushups (hands on ball of KB)
  • 3 x Dual Kettlebell Front Rack Reverse Lunge (r+l=1rep)

Results: Used 50kg for the Cleans. Front Squats 135-155-175-185-195-205-215-220lbs/100kg!

Bench Press then Row and Sandbag Thrusters

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Then 7 rounds (heavier than last time)

  • 9 x Bench Press @ 55% 1RM
  • 7 x Bench Press @ 65% 1RM
  • 5 x Bench Press @ 70% 1RM
  • 5 x Bench Press @ 70%
  • 5 x Bench Press @ 70%
  • 7 x Bench Press @ 65%
  • 9 x Bench Press @ 55%

Then from Crossit mainsite…

Every 10 minutes for 30 minutes

  • Row 500m
  • Max Unbroken Sandbag Thrusters @ 20kg (Wall Balls @ 10kg)

Results: Bench Press 125-140-155( 3)-140-125lbs (57-64-70kg)… Metcon 70 Thrusters.

Front Squats and Squat Cleans then Strict Presses and Pullups

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8 rounds increase weight per round

  • 5-5-3-3-2-1-1-1 x Squat Clean

Then 7 rounds (heavier than last time)

  • 7 x Front Squats
  • 5 x Front Squats
  • 3 x Front Squats
  • 3 x Front Squats
  • 3 x Front Squats
  • 5 x Front Squats
  • 7 x Front Squats

Then finisher, for time accumulate

  • 60 x Strict Press @ 31kg
  • Each time you break do 3 x Chinups

Results: Front Squats 150-170-190(x3)-170-150lbs. Squat Clean 135-140-145-150-155-160-165-170lbs/77kg. Finisher 8 rounds/9:23/21 chinups.