Monday Workout: Clean Complex, AMRAP 7

The Habitat Build Day is this Saturday (Jan 31)!  Please RSVP on Facebook so we know how many will be there, and feel free to bring others along if you want.  Thanks!

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STRENGTH

3 Sets:

Clean (full squat) + Push Press + Push Jerk + Split Jerk

Notes: Focus on technique – choose a weight that is challenging but allows you to get through the complex with solid form each set.  Add weight each set as possible.

WOD

Level 1

AMRAP 7:

  • Goblet Squat x 10
  • Dumbbell Push Press x 10
  • Jump Rope Single x 40

Notes: Can also do hang clean + front squat with barbell for L1 – choose challenging weight

Level 2

AMRAP 7:

  • Squat Clean (95/65) x 10
  • Shoulder to Overhead (95/65) x 10
  • Double Under x 20

ANNOUNCEMENTS/UPCOMING EVENTS

  1. January 31 Habitat Build Day!
  2. Register for the 2015 CrossFit Games Open!

10 Comments on “Monday Workout: Clean Complex, AMRAP 7

  1. 105, 115, 120#
    2+15 @95#

    Hamstrings were totally, gassed… S2O didn’t have enough drive

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