Cleans and Back Squat – CrossFit Bensalem
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Cleans and Back Squat

13
Mar

Cleans and Back Squat

CrossFit Bensalem – CFB Barbell Club

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Warm-up

Warm-up (No Measure)

Every 90 seconds, for 6 minutes (4 sets):

Press in Clean (Sots Press) x 5 reps

into…….

Every 90 seconds, for 6 minutes (4 sets):

Tall Clean x 3 reps
*Focus on warming up your shoulders and clean technique.

Weightlifting

Clean Complex

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

3 Cleans + 1 Jerk

*Sets 1-2 = 1 rep @ 85% of your 1RM in this complex

*Sets 3-4 = 1 rep @ 90% of your 1RM in this complex

*Set 5 = 1 rep @ 90-95% of your 1RM in this complex

Weightlifting

Back Squat

18 mins to build a 3 rm back squat

*Warm up set is included in the 18 mins

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