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BLK LBL Fitness Club – CrossFit®


Working on some squat clean technique today! Focus on really bringing that bar in close to the hip pocket, getting a good triple extension (ankles, knees, and hips full locked out), and then throwing yourself under the bar FAST!

The progression is meant to start out light and slowly build in weight. Swap out weights at anytime, but I threw the 1min. rest in there to give you some extra time before the rep decrease and you most likely throw a lot more on.

Try NOT to power clean and then do a front squat today… We are doing a lot of that in part b below 😉

Squat Clean

Every 60sec. x 5 Rounds:

3 Squat Cleans

Rest 1min.

Every 60sec. x 4 Rounds:

2 Squat Cleans

Rest 1min.

Every 60sec. x 3 Rounds:

1 Squat Clean


Metcon (AMRAP – Reps)

20min. to try and finish….

50 Hang Power Cleans (95/65lb.)

*Every-time you break, complete 7 Toes-To-Bar

50 Front Squats (95/65lb.)

*Every-time you break, complete 7 American KB Swings (53/70lb.)

50 Toes-To-Bar

*Every-time you break, complete 5 Hang Power Cleans

50 American KB Swings

*Every-time you break, complete 5 Front Squats
Your goal on this one, is to get the biggest unbroken sets possible so that you don’t have to do the penalties. How fast can you get this one done!? And… Can you finish at all!?

RX+ Men: 115lb. and a 70lb. KB

RX+ Women: 75lb. and a 53lb. KB

Score is rep you completed out of 200 total. You do not get points for the penalties. If you finish in the time cap, then put 200 with your time in the comments.