Thursday Workout: Clean Complex, 3 Rounds

We are excited to be sending 2 teams to compete against other Blue Ridge area boxes this coming weekend, June 11, in an Intermediate/Rx level competition taking place at Solidarity CrossFit here in Charlottesville. This is a small format competition (MMFF teams, 1-2 teams from each gym), and all of the proceeds benefit the Charlottesville-Albemarle SPCA! If you are free this weekend, stop by and cheer on our teams! Competitors from our gym include Nick Endres, Calder Hannan, Kate Downs, Taylor Shoemaker, Scott Linton, Alex FinkHannah Hardy, and Laura Szczyrba.  For more information and a schedule of events, visit the website here: Blue Ridge Invitational

crossfit charlottesville_0121


5 Sets, Every 2 Minutes:

Power Clean + Hang Squat Clean + Jerk

*Hang Clean should be caught in full squat, but do power clean + front squat if necessary. Any style jerk is okay. Start moderate, and build each set to a challenging weight in the complex.


Level 1

3 Rounds for Time:

  • Single Arm Db Push Press (25/15) x 20 (10/side)
  • Ring Row x 15
  • Jump Rope Single x 50
  • Burpee x 5
  • Rest 1 Minute

Level 2

3 Rounds for Time:

  • Single Arm Db Push Press (55/35) x 20 (10/side)
  • Pull-up x 15-20
  • Double Under x 50
  • Rest 1 Minute

Record Total Time (including rest intervals). Scale Pull-ups as needed.


  • 3 sets of 20-30 sec Ring Support Hold, rest as needed between sets

*can scale using a band to keep rings from moving out, parallettes on top of boxes, or parallettes with feet out in front on floor.


  1. Blue Ridge Invitational – June 11 starting at 9am
  2. Hike and Brewery Day! – June 12 – meet at the gym at 10AM.
  3. Yoga with Leslie! June 19 at 12:30PM at the gym – RSVP Here
  4. Park WOD!  June 26, 9am at Darden Towe Park.

3 thoughts on “Thursday Workout: Clean Complex, 3 Rounds

  1. 155-185-195-205-205
    8:29 rx

  2. built to 130# complex
    no wod

  3. up to fail at 105# on the jerk
    no wod

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