Monday, November 5, 2012

Back Squats & Squat Clean Thrusters


Super Youth

(A) Back Squats & Strict Press - Warm Up to 65% of your 1RM then perform 5 reps, then 5 reps @ 75% then 5+ reps @ 85%

(B) In teams of 2 12min AMRAP 1 Squat Clean Thruster 40/30kg 2 Squat Clean Thruster 3 Squat Clean Thruster equals 1 round (Stolen from CrossFit New England)

Beginner/Intermediate

(A) Back Squats & Strict Press - Warm Up to 65% of your 1RM then perform 5 reps, then 5 reps @ 75% then 5+ reps @ 85%

(B)  In teams of 2 12min AMRAP 1 Squat Clean Thruster 50/35kg 2 Squat Clean Thruster 3 Squat Clean Thruster equals 1 round (Stolen from CrossFit New England)

Advanced

(A) 
Back Squat * Set 1 – 5 reps @ 80% of 1-RM, * Set 2 – 3 reps @ 85-90%, * Set 3 – 1 rep @ 90-95%, * Sets 4-6 – 10 reps @ 65-75%

(B) In teams of 2 12min AMRAP 1 Squat Clean Thruster 60/40kg 2 Squat Clean Thruster 3 Squat Clean Thruster equals 1 round (Stolen from CrossFit New England)

*Athlete A does 1 Squat clean thruster followed by Athlete B. Athlete A then does 2 etc. 
Focus-(A)  Practice a skill between (B) 

5 comments:

  1. (A) 8 Reps @ 66kg (Backsquat)
    8 Reps @ 35.5kg (S. Press)

    (B) Individual
    12 Minute AMRAP
    1 Squat Clean Thurster
    30 Seconds Rest
    2 SCT
    30 Seconds Rest
    3 SCT
    30 Seconds Rest

    6 rounds + 1

    Be interesting to know if anyone gets much higher than this for the individual... It's limiting on your rounds because of those thirty second gaps...

    Good session though.

    ReplyDelete
  2. (A) BS 5 @53.2, 3 @63.2, 1 @68, 10 @55.7, 10 @55.7, 10 @60

    Note to self: ensure bar is actually back on the racks before letting go!

    (B) Teamed up with Dave, Thrusters @40kg
    5 rounds + 10 reps

    This was a challenge, thanks to Dave for talking me through the lifts!

    ReplyDelete
    Replies
    1. Wait those BS are wrong: should be 64, 68, 72, 55.7 & 60

      Delete
  3. A) Back Squats
    5 @ 105kg
    3 @ 110kg
    1 @ 118kg
    10 @ 85kg
    10 @ 85kg
    10 @ 85kg

    B) AMRAP @ 50kg with Tanya
    5rnds + 10reps

    Great Effort

    ReplyDelete
  4. This comment has been removed by a blog administrator.

    ReplyDelete