Big Clean Complex

IMG_6077CrossFit WOD: "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.

High Hang – Start with the bar at “the pockets.” IMG_6080Hang – Start with the bar just above the knee. Squat Clean – Start with the bar on the ground.

Compare to: May 2013 Dec. 2012

Strength Focus: Box Squats 6x3, across

Behold! Coach Scott the Barbarian!  Thankfully he is calmed by Starbucks!

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Daily WODTara Ross1 Comment