Clean and Back Squats – CrossFit Bensalem
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Clean and Back Squats

6
Mar

Clean and Back Squats

CrossFit Bensalem – CFB Barbell Club

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Warm-up

Warm-up (No Measure)

Press in Clean

Every 90 secs 5 reps for 6mins (4 sets)

Tall Cleans

Every 90 secs 3 reps for 6mins (4 sets)

Weightlifting

Clean Complex (4 movements equal one set of the Complex)

In 22 minutes, build to a 1RM

Clean Complex

3 Cleans + 1 Jerk
*Note: Limit yourself to 1-2 misses on this complex

*Ensure proper rest

*Focus on good form

Weightlifting

Back Squat

Every 3 minutes, for 15 minutes (5 sets):

Back Squat with a 3 second pause at bottom x 4 reps

*Sets 1-2 = @ 65%

*Set 3 = @ 70%

*Sets 4-5 = @ 70-75%
*You may want to use 90% of your 1rm back squat.

*Make sure the 3 second pause it legit

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