CrossFit Now – CrossFit
WOD
“Big Clean Complex” (Weight)
“Big Clean Complex”
6 x every 5 min
The complex flows as follows:\
High Hang Squat Clean (Pockets)
Hang Squat Clean (Above the Knee)
Squat Clean (Floor)
Push Press (No Re-Bend of Knees)
High Hang Squat Clean
Hang Squat Clean
Squat Clean
Push Jerk
High Hang Squat Clean
Hang Squat Clean
Squat Clean
Split Jerk
Score is heaviest of the 6 set of the complex
RX+-Same as RX
RX -As Written
50+-Power instead of Squat
Basics-Every 5 min Row 250m then do 10 Clean and S2OH with PVC/BB
DESCRIPTION
* This 12-rep complex is a Barbell Conditioning piece that will challenge both our stamina and strength
* The full complex is designed to be completed without putting the barbell down
* We can keep things on track for these 6 sets by completing 1 every 5 minutes on a running clock:
* Set 1: On the 0:00
* Set 2: On the 5:00
* Set 3: On the 10:00
* Set 4: On the 15:00
* Set 5: On the 20:00
* Set 6: On the 25:00
* The goal is to climb in weight with each set as we build to a heavy complex for the day
* With a lot of reps to complete, a good place to start is likely around 45-50% of your 1RM Clean and Jerk
* Your final score is the heaviest complex successfully completed unbroken
* The complex flows as follows:
High Hang Squat Clean (Pockets)
Hang Squat Clean (Above the Knee)
Squat Clean (Floor)
Push Press (No Re-Bend of Knees)
High Hang Squat Clean
Hang Squat Clean
Squat Clean
Push Jerk
High Hang Squat Clean
Hang Squat Clean
Squat Clean
Split Jerk