Monday, July 20, 2009

SQUAT CLEAN 1RM

warm up
800m run

pvc pass thrus x 10
pvc ohs x 10
pvc hang jump shrugs x 10
pvc scarecrow power cleans x 10
pvc scarecrow squat cleans x 10
pvc front squats x 10

workout
squat cleans
1-1-1-1-1
post 1RM

then 20-10-5 for time of:
toes to bar (must touch bar!)
dive bomber push ups
squatting box jumps

mod for toes to bar is kte.
google dive bomber push ups if you don't know it
(mod is regular push ups)
full air squat then box jump equals 1 rep.

11 comments:

  1. Rob in Ger.20 July, 2009 14:17

    bou.80kg bw/ 89.5kg/4:13
    ralph.69kg bw/ 72.5kg/4:35
    simon.75kg bw/ 77kg/5:38
    stefan.72kg bw/ 77kg/5:35
    axel. ?bw/ squat clean training/ 5:00
    rob.91 kg bw/ 92kg/

    Everyone subbed squat knee high jumps for air squat/box jumps.

    ReplyDelete
  2. Kyle Rose20 July, 2009 20:39

    Wow that picture is spectacular

    ReplyDelete
  3. Brannon20 July, 2009 20:52

    185bwt/185/8:54 mod kte

    ReplyDelete
  4. Angela20 July, 2009 21:26

    168 bwt/ 115# pr / 9:38 mod KTE

    ReplyDelete
  5. Anonymous20 July, 2009 21:28

    Josh said.....

    197 BWT 215PR/7:40 mod KTE

    ReplyDelete
  6. Jon G.20 July, 2009 21:52

    151 Bwt/ 165# pr/ 6:37 rx'd

    ReplyDelete
  7. CrossFit JAX20 July, 2009 22:23

    chris. 159bw. 245# / 4:36

    ReplyDelete
  8. CrossFit JAX20 July, 2009 22:27

    awesome job to everyone today on your cleans! tremendous improvement on form and technique which tells me that you guys have been working on it. congrats on the pr's set today...once again, what we do is measurable, observable and repeatable and even more so - this shit works.

    how about the constantly varied exercises as of late? how did everyone like the toes to bar or divebomber push ups? what about the squatting box jumps?

    people/critics might laugh and scoff at the idea, but they suck and you don't so good on you...besides - you're the one doing the work and busting your ass. thats all that matters.

    ReplyDelete
  9. Brannon20 July, 2009 23:16

    The Divebomber pushups and air squat box jumps were new and challenging...my body is paying for it...keep up the solid programming CFJAX!

    ReplyDelete
  10. Angela21 July, 2009 00:44

    Divebomber push ups were killer! loved them!

    ReplyDelete
  11. sjmenke21 July, 2009 10:57

    Stephen M 190bw / 215/ 6:27mod KTE

    ReplyDelete

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