02.21.2017

CrossFit Silos – CrossFit

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Metcon

Big Clean Complex (6 Rounds for weight)

6 Sets of the Following Complex: (all 12 movements below constitute 1 set- try not to drop the barbell)

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

Sets are to be started on the 0:00, 5:00, 10:00, 15:00, and 20:00. Any time remaining inside those windows after completion is rest. Strive to complete the entire complex unbroken. You can drop the barbell from the top of each overhead movement, but get 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.

Athletes use the following percentages:

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

Record the load used each of the 6 sets as your score.

Cash Out

30 Overhead Med Ball Throws (Time)

WATCH THE VIDEO!

Using the 20/14 med balls perform 30 overhead med ball throws for time. This is a full-body exercise that develops explosive strength and power.

How to: In athletic stance, facing away from the wall- hold med ball at chest height with arms fully extended

Perform semi-squat while bringing med ball between legs

Explosively jump out of squat and throw med ball overhead to partner or against wall

Turn and catch ball from partner or rebounding off wall

Points of Performance:

1. Generate power from the ground up

2. Fully extend hips forward to throw med ball

3. Throw med ball out, not up

Movement Demo: http://www.stack.com/a/exercise-of-the-week-overhead-med-ball-throws

Scale to underhand scoop toss as demonstrated at the end of the video.

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