Tag Archives: Squat Cleans

Front Squats, Squat Cleans, Thrusters, Box Jumps and Row

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3 rounds

  • 3 x Pause Front Squats

Go slow, 3 second decent, 3 second pause at bottom.

3 rounds

  • 1.1.1 x Squat Clean (stop and reset between reps)

Then for total reps, EMOM for 15 minutes (3 rounds)

  • Station 1: Max reps Sandbag Thruster
  • Station 2: Max reps Box Jumps
  • Station 3: Max Calories Row
  • Station 4: Max Dumbbell Power Clean @ 16kg
  • Station 5: Rest 1 minute

Results: Pause FS @ 165lbs for all rounds. Squat Cleans @ 115-135-155lbs. Metcon 70-61-60 reps.

Front Squats then Cleans, Pullups and Sandbag Thrusters

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Crossfit Invictus Workout from October 23, 2019.

4 sets of

  • 3 x Front Squats @ 75-85%
  • Rest 2 minutes between rounds

Then 3 rounds for time of

  • 10 x Squat Cleans @ 95lbs
  • 15 x Pullups
  • 20 x Sandbag Thrusters @ 30lbs or Wall Balls

Results: Front Squats 165-185-185-185lbs. Metcon in 10:40.

Row, Run and Cleans

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Every 3 minutes for 15 minutes (5 rounds)

  • 1.1.1 x Squat Clean (stop and reset between reps)

Every 6 minutes for 24 minutes (4 sets)

  • Row 10 Calories (should take around 1:00-1:30)
  • 3 x Squat Cleans @ 95lbs/43kg
  • Run 200m
  • 3 x Squat Cleans @ 95lbs/43kg

Results: Squat Cleans 95-115-125-135-145lbs. Metcon 3:43-3:53-3:48-3:40. Probably would have been better to have used only 5 minutes instead of 6 per round since over 2 minutes rest was probably too much.

Front Squats then Squat Cleans and HSPU

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Every 2 minutes for 15 minutes, Front Squats

  • 5 @ 55%
  • 5 @ 65%
  • 3 @ 75%
  • 2 @ 85%
  • 2 @ 95%

Then for time (Street Parking WOD from April 26)

  • 75 x Squat Cleans @ 95lbs
  • EMOM stop and do 2 x Handstand Pushups

Time Cap 15 minutes.

Results:  Front Squats 115-135-155-185-205lbs.  For the metcon ended up with only 62 reps after the 15 minutes so I guess the 95lbs was too heavy.  Great workout