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!
Big Clean Complex Day (No Measure)
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
Then work through each set of the complex focusing on position and quickness into the squat.
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.