12.14.2017

CrossFit Silos – CrossFit

Weightlifting

Big Clean Complex! (6 Rounds for weight)

6 Sets (Rounds for Scoring purposes) of the Following Complex: (all 12 movements below are performed without stopping and 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 should start about every 3-4 minutes. Strive to complete each complex set 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.

Athletes should consider using the following percentages as a guide but feel free to go as heavy as you want with near perfect form!

Set #1 50% of 1RM Clean and Jerk

Set #2 55% of 1RM Clean and Jerk

Set #3 60% of 1RM Clean and Jerk

Set #4 65% of 1RM Clean and Jerk

Set #5 70% of 1RM Clean and Jerk

Set #6 75% of 1RM Clean and Jerk

~High Hang– Start with the bar at “the pockets” Do not trace your thighs.

~Hang– Start with the bar just above the knee. Trace your thighs.

~Squat Clean– Start with the bar on the ground.

Record the load used each set as your score. Time cap: 25 min.

Cash Out

Metcon (AMRAP – Rounds)

3 rounds for quality

8 Good Morning (45/35)

4 Seated Box Jump (land in a Squat)

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