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Wednesday 150128

28
Jan

Wednesday 150128

Main – CrossFit

Our Chiropractor and Massage therapist from Evergreen Wellness Studios will be here today at 9:30am to answer questions and give free chair massages!

Warm-up

Big Clean Complex Day (No Measure)

JUNKYARD DOG!

5 sets each with a partner

Around and back jumping over arms-legs-arms

Over and unders

With a pvc or empty bar, 3 reps each

Halting clean deadlift

Hang power clean

High hang squat clean

Push press

Push jerk

Split jerk

Then work through each set of the complex focusing on position and quickness into the squat.

Weightlifting

The Big Clean Complex (6 sets, build as heavy as possible)

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.”

Hang – Start with the bar just above the knee.

Squat Clean – Start with the bar on the ground.

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