Big Clean Complex

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CrossFit WOD – IMG_3585
“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. Rest as needed between sets and try to increase weight after each set.

High Hang – Start with the bar at “the pockets.” IMG_3587IMG_3586
Hang – Start with the bar just above the knee.
Squat Clean – Start with the bar on the ground.

Compare to: Oct 2013, May 2013, Dec 2012

Strength Focus –
3 Rep Max Push Press

Comp Squad Extras –
1. Squats
3×3 Pause Front Squats, hold the bottom position for 10 seconds

 

IMG_3431 IMG_3434 IMG_3545 IMG_3521 IMG_3537 IMG_3444 IMG_3452 IMG_3524 IMG_3504 IMG_3509

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  1. […] to: Nov 2014, Oct 2013, May […]

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