Monday Workout: Clean Complex, Max Reps

1. If you are planning to attend morning classes, please stay tuned to our FB page (or see sidebar here) for info regarding class cancelations due to pending ice/snow.  **Class Update** 0600 canceled. All other classes on as normal for now.
2. For Bring A Friend Day on the 17th and 24th, please PRE REGISTER 24 hours in advance for class on our Front Desk Site, especially if you are planning to bring more than one person to class.  Thanks!

STRENGTH

OTM 5: Hang Squat Clean + Squat Clean + Front Squat + Jerk

*Start around 60% of your 1RM C&J and build if able.  If you fail a rep, stop where you are in the complex and go down in weight. Each set should be solid – these are not max attempts on the minute.

Notes: If still learning the movements, scale to the following: 2x Hang Power Cleans + 2x Front Squats + Push Press

WOD

Level 1

3 Total Sets:

  • 1 Minute Max Reps Burpee Box Step Ups (18/12)
  • 30 Seconds Rest
  • 1 Minute Max Reps Slam Balls
  • 30 Seconds Rest

*Record total reps for each movement (if doing jump rope singles, divide final number by 3)

Level 2

3 Total Sets:

  • 1 Minute Max Reps Burpee Box Jump Overs (24/20)
  • 30 Seconds Rest
  • 1 Minute Max Reps Double Unders
  • 30 Seconds Rest

*Record total reps for each movement (if doing jump rope singles, divide final number by 3). Share equipment if necessary.

ANNOUNCEMENTS

  1. BRING A FRIEND DAYS are happening this month!
  2. 2016 CrossFit Games Open: Registration for the 2016 CrossFit Games Open is Live!  Head on over to the CrossFit Games Websitefor details and get yourself signed up!

7 Comments on “Monday Workout: Clean Complex, Max Reps

  1. Complex: 65, 75, 85, 95, 105#. Not on the minute….just focused on form
    Wod: 10 bbjo/rnd, 50, 53, 51 DUs respectively
    Thanks Cal!

  2. On the road this week in Winchester, VA – hotel room WOD:
    20 Minute AMRAP:
    5 Push Ups
    10 Sit Ups
    15 Air Squats

    18+7

    Might try to get in to a local gym when the ice melts and I have some spare time 🙂

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