For TimeMetconWeightliftingBenchmark
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Weightlifting
Solo
Workout Details
For Time
For Time:
12Front Squats
↳ 225/155 lbs (102/70 kg)
9Clean-and-Jerks
↳ 225/155 lbs (102/70 kg)
6Snatches
↳ 225/155 lbs (102/70 kg)
Coaching Tips
Strategy
- 1Maintain controlled breathing during lifts to sustain effort throughout the chipper.
- 2Break the Front Squats into manageable sets (e.g., 6-6) to avoid fatigue early on.
- 3For the Clean-and-Jerks, focus on a smooth transition between the clean and jerk phases to maintain rhythm and efficiency.
- 4Plan micro-rests as needed, especially before the Snatches to ensure form does not break down under fatigue.
- 5Keep movements efficient; transitioning quickly but mindfully between exercises will help maintain intensity.
Safety Considerations
Technical Focus
Ensure proper bracing and back alignment during all movements to prevent injury.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Row - 2 min(Focus on keeping a steady pace.)
Mobility Stretches:
- 30 sec each side Hip Flexor Stretch - 30 sec(Loosen hips for squats.)
- 10 Shoulder Dislocates - 30 sec(Prepare shoulders for overhead movements.)
- 30 sec each side Hamstring Stretch - 30 sec(Aid in flexibility for the snatch.)
Activation WOD:
2 rounds- 5 Front Squats (light) - 30 sec(Light weight to activate legs.)
- 5 Push Press (light) - 30 sec(Light weight to activate shoulders.)
- 5 Power Snatch (light) - 30 sec(Light weight to activate coordination and technique.)
Scaling Options
Intermediate
Reduce weights by approximately 20%
- 1
front squats
Use a lighter barbell.
Weight: 180/125 lbs (81.65/56.7 kg)
- 2
clean and jerks
Use a lighter barbell.
Weight: 180/125 lbs (81.65/56.7 kg)
- 3
snatches
Use a lighter barbell.
Weight: 180/125 lbs (81.65/56.7 kg)
Scaled
Reduce weights by approximately 40%
- 1
front squats
Use a lighter barbell.
Weight: 135/95 lbs (61.23/43.09 kg)
- 2
clean and jerks
Use a lighter barbell.
Weight: 135/95 lbs (61.23/43.09 kg)
- 3
snatches
Use a lighter barbell.
Weight: 135/95 lbs (61.23/43.09 kg)