Tag Archives: squat clean

Monday the 10.02.14

W.O.D Back Squat Cycle Week 5 Back squat 5 sets of 3 reps at 90% or 1 rm then amrap 8 minutes with 52/35kg do: 1 clean 1 power clean 1 front squat 222 333 444 555 then back to [...]

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Wednesday the 31-07-13

W.O.D emom 3 cleans for 8 minutes back squat – 20 rep max 75 wallballs 9/7kg 1.1k run

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Thursday the 11-07-13

W.O.D E.M.O.M for 8 minutes – 3 cleans then 20 rep max front squat then 21/15/9 front squat 52/35kg ghd situps

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Tuesday the 02-07-13

W.O.D clean – 3 reps e.m.o.m for 12 minutes then amrap 12 minutes 15 wallballs 9/7kg 15 box jumps 24/18″

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Wednesday the 05-06-13

W.O.D 3 cleans on the minute every minute for 12 minutes then amrap 7 minutes 7 thrusters 45/30kg 7 pullups then 500 meter row (optional)

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Tuesday the 18-02-13

Skill – 10 minutes of your choice W.O.D 20 minutes to work up to a 3 rep max clean or power clean or deadlift or weighted pullup then 3 super sets of max kettlebell croc rows/hip extensions then 1 k [...]

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Monday the 11-02-13

W.O.D 20 rep max back squat Pick a weight that you can get all 20 reps without re racking th bar. Once you take the bar out of the rack you cant put it back until all 20 reps have [...]

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Friday the 21-12-12

The following are our Xmas opening hours: Mon Dec 24: 9.30am Class 10.30am – 1pm Open Gym Tues Dec 25: 8am Xmas Day Wod Wed Dec 26 : Closed Thurs Dec 27 : Closed Fri Dec 28: 10am Class 11am [...]

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Friday the 23-11-12

W.O.D 20 minutes to work up to a 3 rep max squat then 3 rounds of: 10 cleans 60/40kg 20 box jumpx 24/18″

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Friday the 21-09-12

W.O.D 15 minutes to work up to a 1 rep max squat clean then AMRAP 8 minutes 4 squat cleans 60/40kg 8 ring rows 16 double unders Clean Cycle week 1 – Test Squat Clean 3,3,3,3,3 touch and go reps

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