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Squat Clean

Fran

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Workout

CrossFit TW18 Staines 24/06/19

5min Brief...

ATHLETE GOAL..
Getting comfortable with the Squat Clean during our EMOM.
For Fran, it’s pedal to the metal! Let’s try and get some PR’s on the board!

ATHLETE FOCUS...
Unbroken Thruster sets or completion in 2-3 sets. Choose your weight wisely.
Scaling options for Pull-ups should accomplish the same thing.

TOTAL TIME...
38min
Fran time cap 8min

Warm-up

1:

4 Round...8min cap
KB 16/12 - 12/8
Box for Jumping Pull Ups

40 Jumping Jacks
15 KB Deadlifts
15 Ring Rows
30 Mountain Climbers
12 Goblet Squats
12 Kips Swings
20 Straight Leg Sit-ups
5/5 SA KB Front Squat
10 Jumping Pull-ups
5/5 SA KB Thrusters
6 Kipping Pull-ups

Strength

MOVEMENT ADJUSTMENTS...
Squat Clean - Power Cleans -Hang Clean -Deadlifts

2.
Movement Prep...8min

16 Back Rack Elbow Punches
8 Front Squats
6 Above the Knee Power Cleans
6 Tall Cleans (unweighted)
6 Tall Cleans (weighted)
5 Above the Knee Squat Cleans
5 Squat Cleans
_______________________________________

3: Squat Clean (8x2)

Squat Clean

E90s - 8 Rounds - 12min
2 Squat Cleans*

*Sets 1-4 @Moderate-Heavy, Building
Sets 4-8 @Heavy, Across

Workout

4: Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Weight 43/30kg
Time Cap 8min
_________________________________________
SCALING
REPS, LOADING, VOLUME...

Thrusters - Speed on the bar for Fran today!

Pull-Ups - 21-15-9 cut the reps down to 15-12-9. Remember both movements should be completable in no more than 3 sets!

Movement Adjustment...

Thrusters - Front Squats - Heavy KBS or Slamball

Pull-ups - Jumping Pull-ups - Ring Rows.
We want to stay away from Banded Pull-ups so people don’t have to worry about wrestling in and out of the band.

Want to see some of these movements in action? Check out our .

Whiteboard:

Monday, 24, June 2019

Male Clients

1

Jamie
Farrugia

6:30pm CrossFit

4 x 2 @ 95 kg

2

Marcus
Warden

5:30pm CrossFit

4 x 2 @ 90 kg

3

Jordan
Ganley

6:30pm CrossFit

4 x 2 @ 80 kg

3

Liam
O'shea

7:30pm CrossFit

4 x 2 @ 80 kg

3

Matt
Chard

7:00am CrossFit

4 x 2 @ 80 kg

3

Simon
Thorp

5:30pm CrossFit

4 x 2 @ 80 kg

3

The
Panda

6:30pm CrossFit

4 x 2 @ 80 kg

3

Daniel
Tate

7:30pm CrossFit

1 x 2 @ 80 kg

4

Alex
Scott

5:30pm CrossFit

4 x 2 @ 70 kg

4

Bradley
Smith

6:30pm CrossFit

4 x 2 @ 70 kg

5

Drax
Stan

6:00am CrossFit

4 x 2 @ 60 kg

5

Luke
Tweddell

5:30pm CrossFit

4 x 2 @ 60 kg

6

Dan
Lynch

7:00am CrossFit

4 x 2 @ 55 kg

7

Alexander
Whisker

6:30pm CrossFit

4 x 2 @ 50 kg

7

Guna
Shek

7:30pm CrossFit

4 x 2 @ 50 kg

8

Bill
Allis

6:30pm CrossFit

4 x 2 @ 45 kg

8

mike
willerton

6:00am CrossFit

4 x 2 @ 45 kg

9

Connor
Vickers

6:30pm CrossFit

4 x 2 @ 40 kg

9

James
Taylor

7:30pm CrossFit

4 x 2 @ 40 kg

10

Matt
Archer-Davis

5:30pm CrossFit

4 x 2 @ 37 kg

11

Chris
Baiden

7:30pm CrossFit

4 x 2 @ 17.5 kg

12

Ady
Griffith

5:30pm CrossFit

1 x 1 @ 110 kg

Female Clients

1

Sheryl
Bradley

7:30pm CrossFit

4 x 2 @ 60 kg

1

Tammy
Heydenrych

7:30pm CrossFit

4 x 2 @ 60 kg

2

Mary
Baiden

7:30pm CrossFit

4 x 2 @ 47.5 kg

3

Claire
Archer-Davis

5:30pm CrossFit

4 x 2 @ 45 kg

3

Gemma
Froggatt

9:30am CrossFit

4 x 2 @ 45 kg

3

Lorna
Butchers

6:30pm CrossFit

4 x 2 @ 45 kg

3

Rebecca
Hodges

5:30pm CrossFit

4 x 2 @ 45 kg

3

Siobhan
Waters

9:30am CrossFit

4 x 2 @ 45 kg

4

Jasmin
Brown

5:30pm CrossFit

4 x 2 @ 42.5 kg

5

Fiona
Everington

9:30am CrossFit

4 x 2 @ 40 kg

5

Judit
De nova

9:30am CrossFit

4 x 2 @ 40 kg

5

Juliana
Souza Campos

6:00am CrossFit

4 x 2 @ 40 kg

5

Kristy
Gunning

9:30am CrossFit

4 x 2 @ 40 kg

5

Tash
Masterman

5:30pm CrossFit

4 x 2 @ 40 kg

6

Deborah
Tate

9:30am CrossFit

4 x 2 @ 35 kg

6

franciele
costa

9:30am CrossFit

4 x 2 @ 35 kg

7

Julie
Camachon

7:30pm CrossFit

4 x 2 @ 32.5 kg

7

Vicki
Everett

9:30am CrossFit

4 x 2 @ 32.5 kg

8

Jeanette
Adams

5:30pm CrossFit

4 x 2 @ 27 kg

9

Emily
Hogg

6:30pm CrossFit

4 x 2 @ 22.5 kg

10

Anisha
Virk

7:30pm CrossFit

1 x 2 @ 17.5 kg

11

Dunia
Silan

5:30pm CrossFit

8 x 2 @ 12.5 kg