5
Nov
November 6,2020
United Performance Fitness and Training Center – CrossFit
Metcon (No Measure)
Squat Clean Tech Work:
1-2 sets of 6-8 reps of the following movements:
-RDL’s
-Deadlifts
-Hang Clean Shrugs
-Hang Muscle Cleans
-Squatting Quad Ankle Rocks
-Clean Pull Unders
-Front Squats
-High Hang Cleans – above knee
+
10 min coaches instruction on full squat clean
Metcon (AMRAP – Reps)
For Total reps:
30 sec AMRAP – Squat Cleans – 135#/95#
Rest 1 min,change weights
60 sec AMRAP: Squat Cleans – 185#/115#
Rest 1 min,change weights
90 sec AMRAP: Squat Cleans – 205#/125#
Rest 1 min,change weights
120 sec AMRAP: Squat Cleans – 225#/135#
*Suggested %’s – Based on current estimated 1RM clean:
45%
60%
70%
75%