The squat clean is the full clean received at the bottom of a front squat - the term CrossFit uses to make the deep receive explicit (as opposed to the power clean). Meeting the bar at full depth means you can clean loads your power clean could never touch, but it demands a fearless, fast pull-under and a rock-solid front squat. In workouts like King Kong or heavy couplets, the squat clean is where strength, technique and courage intersect.
| Level (x Bodyweight) | Men | Women |
|---|---|---|
| beginner | 0.5x | 0.3x |
| novice | 0.75x | 0.5x |
| intermediate | 1.05x | 0.75x |
| advanced | 1.45x | 1.05x |
| elite | 1.8x | 1.35x |
1RM as a multiple of bodyweight.
Commit to the bottom on every heavy rep - hedging with a half-depth catch is how bars get dumped forward. Elbows must beat the bar around: think 'fast arms' from the moment the hips finish. Receive braced with the elbows high and use the bounce immediately rather than sinking dead into the hole. In metcons, a smooth single every few seconds usually beats touch-and-go past moderate weight. Strengthen the pattern with pause front squats and clean pulls.
Progression: front squats, then power clean + front squat as separate reps, then merge into the full squat clean at light load. Scale in workouts by receiving higher (power clean) at the same weight.
Enter your 1RM above to see your training percentages.
Log every result, see your progress over time, and know exactly where you stand.