Wednesday Workout: Clean Complex, 5 Rounds

End-of-year Party

Put December 17th on your calendars for the End-of-year / Superlatives / Awards Party Extravaganza. This year we will be going to Kardinal Hall from 2-5pm.
We will announce the Nutrition Challenge winners and Awards for a variety of Superlatives. Superlatives include “Gym Comedian”, “Best Attendance”, “Most Improved Male/Female”, and many more!! Please bring your spouse/significant other/kids, and come out to celebrate the end of another great year at CrossFit Charlottesville!  RSVP on Facebook Here!
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Photo Cred: SuperFit Games

STRENGTH

Build to challenging weight in the following complex: Power Clean + Hang Squat Clean + Front Squat

*Work from the hang position if necessary on power clean if necessary

WOD

Level 1

4 Rounds For Time:

  • Jump Rope Single x 100
  • Box Jump Step Down (24/20) x 10
  • Hang Power Clean + Push Press x 5
  • Rest 1 Minute

Record Total Time (including rest intervals). Choose challenging weight on barbell movement.

Level 2

5 Rounds For Time:

  • Double Under x 50
  • Box Jump Step Down (24/20) x 10
  • Clean and Jerk (185/135) x 5
  • Rest 1 Minute

Record Total Time (including rest intervals). Can be power clean on clean and jerk.

7 thoughts on “Wednesday Workout: Clean Complex, 5 Rounds

  1. Complex: 205#
    WOD: 15:10 (175#)

  2. Complex: 110# (added jerks for warm-up)
    Wod: 17:45 (2:12, 2:22, 2:40, 3:12, 3:18) @105#, rest rx

  3. Did a clean complex yesterday, so did 5×5 tng push jerks today. 155×2, 185, 205, 225

    Wod: 10:56

  4. 135
    12:28 (round 1 @ 135, rest at 115)

  5. Complex- 95#
    WOD-14:35 @ 85#

  6. Complex: 120#
    WOD: 15:46 @ 95#s and SUs

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