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Wednesday Athlete

30
Aug

Wednesday Athlete

CrossFit Danbury – CFD Athlete

1: Metcon (Weight)

SQUAT CLEAN

Part #1 – Technique Primer

Part #2 – Confirmation

In Part #1, we will focus on specific drills to improve our positioning and technique on the squat clean. In Part #2, we will be building to a moderate to heavy load to confirm these new movement patterns. The percentages below in part #2 are prescribed so that we can continue to focus on technique on the barbell.

Part #1 – Clean Complex

5 Sets:

Pausing Clean Deadlift + Tall Squat Clean

(Drop the bar)

2 Squat Cleans, performed as singles.

On the pausing clean deadlift, we are pausing at (3) positions, with a (2) second pause at each:

Pause #1 – Just off the floor (~3 inches)

Pause #2 – Knee-level

Pause #2 – Power position (mid thigh)

Part #2 – Confirmation

OTM x 7 – 1 Squat CleanSet #1 – 60% of estimated 1RM CJ

Set #2 – 65% of estimated 1RM CJ

Set #3 – 70% of estimated 1RM CJ

Set #4 – 75% of estimated 1RM CJ

Set #5 – 80% of estimated 1RM CJ

Set #6 – 80% of estimated 1RM CJ

Set #7 – 80% of estimated 1RM CJ

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