Tag Archives: Squat Cleans

Crossfit Open WOD 19.2 (scaled)

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Since the Rx weight is too high, decided to use the scaled weight which is right around my max.

Beginning on an 8-minute clock, complete as many reps as possible of:

  • 25 x Toes to Bar
  • 50 x Double Unders
  • 15 x Squat Cleans @ 95 lb.
  • 25 x Toes to Bar
  • 50 x Double Unders
  • 13 x Squat Cleans @ 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  

  • 25 x Toes to Bar
  • 50 x Double Unders  ​
  • 11 Squat Cleans @ 135 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  

  • 25 x Toes to Bar
  • 50 x Double Unders  ​
  • 9 Squat Cleans @ 155 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
 

  • 25 x Toes to Bar
  • 50 x Double Unders  ​
  • 7 x Squat Cleans @ 185 lb.

Stop at 20 minutes.

Results: As prescribed 1 round plus 80 reps (didn’t even finish the first 8 minute set).  Continued anyway as if it was an AMRAP in 20 minutes  to get a good workout today and finished with 3 rounds plus 8 reps.

Squat Cleans then Reverse Lunges, T2B and Push Press

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Over 10 minutes accumulate 2 minutes  L-Sit.  Break up as needed.

Every 3 minutes for 15 minutes

  • 1.1.1 Hang Squat Cleans

Then 4 rounds for time

  • 8 x Front Rack Reverse Lunges @ 95lbs
  • 8 x Toes to Bar
  • 8 x Push Press @ 95lbs

Results:  Cleans 105-115-120-125-130lbs. Metcon 6:28.

Clean and Jerk then DUs, Front Squats and T2B

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Every 2 minutes for 16 minutes

  • 1 x Squat Clean and Jerk (Push Press)

Then AMRAP in 8 minutes of

  • 25 x Double Unders
  • 8 x Front Squats @ 115lbs
  • 8 x Toes to Bar

Results:  For the C&J 115-120-125-130-135-140-145-150lbs.  Metcon 4 rounds plus 37 reps.

Strict Press then Deadlifts, Squat Cleans, Front Squats and Push Presses

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Take 15 minutes and work up to a heavy

  • 3 x Strict Press

The next part is taken from the CF Invictus WOD from Jan 5, 2019.

For time do 30 rounds of

  • 1 x Deadlift @ 95lbs
  • 1 x Hang Squat Clean @ 95lbs
  • 1 x Front Squat @ 95lbs
  • 1 x Strict Press @ 95lbs
  • 1 x Push Press @ 95lbs

Results:  Got up to 3 x 135lbs for the strict press but failed at 145lbs with only two reps.  For the metcon 14:42.

Cleans and Front Squats then DUs, KBS, BJs, T2B and Squat Cleans

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Every 3 minutes for 12 minutes (4 rounds)

  • 5 x Front Squats

Every 90 seconds for 6 minutes (4 rounds)

  • 3 x Squat Cleans

Increase weight per round to the working weight for the metcon.

Then AMRAP in 16 minutes

  • 50 x Double Unders
  • 40 x Kettlebell Swings
  • 30 x Box Jumps
  • 20 x Toes to Bar
  • 10 x Squat Cleans @ 110lbs/50kg

Results:  Front Squats @ 135-155-165-170lbs.  Squat Cleans @ 95-115-110lbs. Metcon 1 round plus 145 reps.