Tag Archives: Clean

Split Squats then Double Grace (modified)

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Not for time do 5 rounds of Split Squats:

  • 5 x @ 30kg each leg
  • 5 x @ 40kg
  • 5 x @ 45kg
  • 3 x @ 50kg
  • 3 x @ 53kg

Then for time do Grace with modified weight (Rx is 135lbs/62kg) :

  • 30 x Clean and Jerk/Push Press @ 43kg (95lbs)
  • Rest 5 minutes
  • 30 x Hanging Clean and Strict Press/Push Press @ 30kg (66lbs)

Finally do 5 rounds of 15/45 L-Stis.

Results:  First round of Grace in 4:22, Second round 2:13.  For the first round broke it up into sets of 5 reps each.  Second round powered through as fast as possible, taking a break at 15 then at 25 reps.  Only needed push press for the last 6 or so.

Front Squats then HSPU and Kettlebell Swings

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Complete 5 rounds of the following:

  • 5 x Front Squat @ 55kg
  • 3 x Chest to Bar Pullup with narrow (hands touching together) pronated grip
  • Rest 2 minutes

Then EMOM for 8 minutes, complete the following (based on the CF Toronto August 16 workout):

  • 4 x Handstand Pushups
  • Max Reps Kettlebell Swings for the rest of the minute

Results: Worked up to the 50kg Front Squat by starting with 5 x 30kg, 5 x 40kg, 5 x 50kg.  Pullups are meant to simulate the first stage of a ring muscleup (rings to chest).  For the EMOM part got 79 Kettlebell Swings in.  I did the first 4 minutes with 8 Handstand Pushups but by the 4th minute that took me the whole time so dropped it to 4.  Probably will work better since you can get in more KB swings for a better metcon.