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The Big Clean Complex

9
Sep

The Big Clean Complex

CrossFit Barbending – CrossFit

Open mobility (No Measure)

10 min of coaches choice

Paused Front Squat (3 x 3 with 10 sec hold @ 65-75%)

Metcon (Weight)

6 sets of;

Hi Hang Squat Clean + Hang squat clean + squat clean + push press

Hi Hang squat clean + hang squat clean + squat clean + push jerk

Hi hang squat clean + hang squat clean + squat clean + split jerk

One set consists of all 12 reps. Try not to drop the bar at all, but its permissable after jerks. No break allowed after drops. Build AHAP

Metcon (AMRAP – Rounds and Reps)

B-Fit

A.

Four sets of:

Strict Supinated-Grip Pull-Ups x 6-8 reps

Rest 30 seconds

Goblet Squat x 5 reps @ 3311

Rest 30 seconds

B.

Complete as many rounds as possible in 5 minutes of:

5 Burpees

10 Wall Ball Shots

Then rest exactly 5 minutes, before completing . . .

As many rounds as possible in 5 minutes of:

10 Toes to Bar/knee raises

10 Jumping Lunges

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