140828 ~ Big Clean Complex!
15 min to Complete the following:
“The Big Clean Complex”
6 sets of the following Complex :
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press +
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk +
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk +
One set consists of all 12 reps. Try not to drop the bar during the entire set; if you must drop after the Overhead movements, it’s allowed – just be quick to get back on the bar. Rest as needed between sets and try to increase weight after each set.
“Fight Gone Bad”
** Compare to 130314**
3 Rounds For Reps:
Complete as many reps as possible in 1 minute of:
Wall Balls (20, 14)
Deadlift (75, 55)
Box Jumps, (24/20")
Push Press (75, 55)
Row for calories.
There is a 1 minute rest after each round, but there is no rest between stations.
30s "L"Sit Hold
10 Parallette "Shoot Throughs"
Posted on Thu, August 28, 2014
by CrossFit Canuck