(520) 888-0317 info@crossfitnow.com

CrossFit Now – CrossFit

View Public Whiteboard

DESCRIPTION

DESCRIPTION

* HEAVY DAY!!!!

* This is not for time, rest as needed between each set

* We have 13 total reps! Log all lifts. They all count!

* The goal is to build in load. If the athlete is still learning the movement focus on light loads and correct technique.

* For this to be a complex you must complete both movements of the complex for the reps given to be considered a good lift.

ie>. 3 Reps of the complex

1 HPC+1 PC + 1 HPC + 1 PC + 1 HPC + 1PC

Hands do not come off the bar until the full 3 reps of the complex are complete.

* Today’s focus will be keeping that bar close to the body during the lift.

* Feet will need to move with the knees going forward and the butt going back when we receive that heavy bar

* FAST ELBOWS! Get those elbows around that bar quickly to ensure you make that lift.

Today’s workout is The Clean Complex, if you stay for the After Party of “Murph Prep” make sure you are not in the way of the next class.

WORKOUT

5: Clean Complex 1 HPC + 1 PC

Clean Complex

1 Hang Power Clean + 1 Power Clean

3: Clean Complex 1 HPC + 1 PC

Clean Complex

1 Hang Power Clean + 1 Power Clean

3: Clean Complex 1 HPC + 1 PC

Clean Complex

1 Hang Power Clean + 1 Power Clean

1: Clean Complex 1 HPC + 1 PC

Clean Complex

1 Hang Power Clean + 1 Power Clean

1: Clean Complex 1 HPC + 1 PC

Clean Complex

1 Hang Power Clean + 1 Power Clean

AFTER PARTY

1/4 Murph (Time)

400m Run

25 Pull Ups

50 Push Ups

75 Squats

400m Run