140909


Main – CrossFit

Weightlifting

1 Power Snatch + 3 Overhead Squats (Build to a heavy set.)

Metcon

Metcon (Time)

Row 30 Calories
30 Bar Facing Burpees
30 Hang Power Cleans (135/95lbs)

– If possible, please complete your burpees FACING the bar. That means you must jump over the bar while facing it head on, NOT over the side.

If space doesn’t allow it then you can do side burpees, BUT face the bar to jump.

Hang power cleans should be on the lighter side (rip off an easy 10 fresh).

Extra

Big Clean Complex (Post heaviest SUCCESSFUL UB Weight)

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

Each set of the “Big Clean Complex” consists of 12 unbroken reps. Repeat this sequence six times, resting as needed between sets and climb up in weight every set.

Chest-To-Bar Pull-ups (See Below)

8 Minutes:
As Many Sets of:
3 Strict C2B + 3 Kipping C2B

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