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20
01
2017

Friday

CrossFit Goat – CrossFit (Goat)

Metcon

Big Clean Complex (Weight)

With a running clock, 5 Rounds…

1 “Big Clean Complex” every 5:00:

High Hang Squat Clean (mid-thigh) + Hang Squat Clean (knee level) + Squat Clean (floor) + Push Press

High Hang Squat Clean (mid-thigh) + Hang Squat Clean (knee level) + Squat Clean (floor) + Push Jerk

High Hang Squat Clean (mid-thigh) + Hang Squat Clean (knee level) + Squat Clean (floor) + Push Split Jerk

All nine repetitions complete 1 set. Strive to complete the entire complex unbroken. It is allowed to drop from the top of each overhead movement, but let’s get our hands right back on the bar with minimal rest between. This is meant to be an engine builder, where we can train not only strength and stamina, but also conditioning by fixing the rest periods.
https://www.youtube.com/watch?v=E6PklA2zPMk

Set #1 (On the 0:00) – 50% of 1RM Clean and Jerk

Set #2 (On the 5:00) – 55% of 1RM Clean and Jerk

Set #3 (On the 10:00) – 60% of 1RM Clean and Jerk

Set #4 (On the 15:00) – 65% of 1RM Clean and Jerk

Set #5 (On the 20:00) – 70% of 1RM Clean and Jerk

Fitness level use dumbbells and practice PERFECT technique.

Strength

Metcon (No Measure)

3 Supersets, resting 1:00 – 2:00 between:

10 Bent Over Barbell Rows

20 Glute Bridges

30 Hallow Rocks

You choose the loading on the bent over row, but keep the loading moderate and focus on mechanics here.

author: Amanda Greaver