WED AUGUST 29, 2018 - CROSSFIT
“A fall into a ditch makes you wiser." - Chinese Proverb
200 Meter Run
10 Air Squats
10 Arch to Hollow
Clean Complex Warm-Up
Feet, Grip, and Power Position
5 Clean Deadlfits
5 Clean Pulls
5 Hang Power Cleans
5 Hang Power Clean + Ride to Squat
5 Squat Cleans
3 High Hang Squat Clean + Push Press
3 Hang Squat Clean + Push Jerk
3 Squat Clean + Split Jerk
"Big Clean Complex"
5 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
Every 6:00 (0:00, 6:00, 12:00, 18:00, and 24:00)
Increase weight (a strong finishing weight would be around 70-75%)
All 12 Reps Complete 1 Set.
Rx is "Touch and Go" throughout the entire complex.
This is meant to be an engine builder, where we can train not only strength and stamina, but also conditioning by fixing the rest periods.
1:00 Deep Spiderman Lunge (each leg)
1:00 Lat Stretch on the rig
1:00 Bottom of the Squat Hold
Accumulate 1:00 Hang from the Rig
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