Category Archives: W

Weightlifting Movement

Squat Cleans

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Worked for a full hour only on Squat Cleans, modifying based on how I felt.  Started with a moderate weight and worked on form.  Once I felt good with that, I started adding weight to get to a heavy load.  So what is shown below is the results of my session.

Warm up with 3 rounds of the following, start with empty bar and increase weight

  • 3 x Front Squats
  • 3 x Power Cleans

Then 3 rounds for form resting as needed between rounds.  Think medicine ball clean but with a bar.  Try not to pull the bar, rather drop below the bar after full extension.

  • 1.1.1 x Squat Clean @ 115lbs (Pause and reset between reps)

Then 4 rounds working to a heavy load

  • 1.1 x Squat Clean @ 135lbs
  • 1 x Squat Clean @ 145lbs
  • 1 x Squat Clean @ 150lbs
  • 1 x Squat Clean @ 150lbs
  • 1 x Squat Clean @ 150lbs

Results: See above.

Front Squat, Strict Press, Thrusters

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Take 20 minutes and work to a heavy

3 x Front Squat

Then take 20 minutes and work to a heavy

3 x Strict Press

Then not for time do two rounds of

10 x Thrusters @ 80% of Strict Press Weight

Rest as needed between rounds, try and go for unbroken sets.

Results:  No metcon today, just heavy weights.  For the Front Squat 195lbs, Strict Press 140lbs, Thrusters @ 105lbs.

Front Squats then Deadlift, Hang Power Clean and S2OH

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Atomic Crossfit’s Meet at the Bar WOD.

First warm up with 3 rounds of

  • 5 x Pause Front Squats (3 second pause at the bottom)

Then spend 15-20 minutes working up to heavy Front Squats with the following rep scheme, rest as needed between sets.

  • 3 – 2 – 2 – 1 – 1 – 1

Then AMRAP in 5 minutes of

  • 5 x Deadlift @ 110lbs
  • 3 x Hang Power Clean
  • 1 x Shoulder to Overhead

Rest 3 minutes then AMRAP in 5 minutes of

  • 10 x Deadlift @ 95lbs
  • 6 x Hang Power Clean
  • 2 x S2OH

Results: For the front squats got up to 200lbs (115/145/165/185/195/200).  For the metcon – 7 rounds plus 4 reps then 4 rounds plus 14 reps.

Weighted Pullups and Dumbbell Bench Press then Grace

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EMOM for 12 minutes (6 rounds of each)

  • Even Minute – 3 x Weighted Suppinated Grip Pullups @ 15kg
  • Odd Minute –  10 x Dumbbell Bench Press @ 20kg per hand

Then for time do

  • 30 x Clean and Jerk (Push Press/Push Jerk) @ 115lbs

Results:  Metcon in 6:34 (compare to November 29, 2016)