130429 ~ Clean Complex & Backsquat!

130429 ~ Clean Complex & Backsquat!

What a great weekend for the Canuck crew representing at the CompWod Tag Team Classic!  A huge congratulations to Zach and Anne for finishing 3rd place in the "A" Division!!! Sara Wakefield exhibited big Canuck heart competing in her 1st ever competition.....and has only been CrossFitting for 3 weeks!  A special thanks to our die hard Canucks Bernie and Katie who cheered us on the whole way through!!  Great job by all!

 

Skill

EMOM x 5 min complete the following complex:

Deadlift

High Hang Power Clean

Front Squat

Hang Squat Clean (above the knee)

Press

Split Jerk

***Heaviest Possible! Do not drop the bar during the complex**

Then...

3 min AMRAP.  Aim for unbroken sets with good form!

Strength

1 x 20 Back Squat
70% of 1RM. **Heavier than 130423**

Conditioning:

Complete For Time:

30 Push Press 115/75#

30 Over-the-Box Jumps 24/20″ (touch top)

30 Pull-ups

30 HSPU

Cash Out:

3 x ME Ring Rows

3 x ME Ring Dips

3 min AMRAP MU Progressions

or

5 min AMRAP MU's

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