Tuesday, November 13

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 "I
think at this point, being a 37 year old CrossFitter whose only being
doing CF for 1.5 years and is trying his best to be an actual
competitor, I need to be really careful what I do and when I do it.  I'm
prone to tweaking things and can't afford it.  I love having this blog
to serve as my "clay" to mold each day.  It's great.  And my strength
has gone WAY up.  I front-squatted 300 for the first time last week and
my back squat has gone up 50 lbs.  DT I did 4 and a half minutes faster
than I did it in Dec.  Those are huge gains and it's thanks to you and
your crew.

Appreciate it immensely bro. 
Chris Irwin, Reebok CrossFit St. Thomas


1.  Back Squat
Work up to a Heavy Single

2.  Split Jerk
Work up to a Heavy Single

3.  "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 allow – 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.


Post scores for all six sets to comments.

Cheryl Nasso – 145# on Clean Complex

Comments

  1. Rest… 5 days of work made me tired. Starting my taper for Fury.

  2. Big Clean Complex
    103 – 108 – 113 – 123 (dropped bar, PJ very difficult) – 103
    No time for other stuff

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