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CrossFit Cambridge – CrossFit

Weightlifting

Big Clean Complex (Find your heaviest set. )

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.
IDEALLY you do not drop the barbell at all during this complex. However, if you NEED to then go ahead. Be safe. Coaches, feel free to scale this as you see fit for your athletes.

Conditioning

Metcon (Time)

For Time (12:00 Cap)

Row 1000M

50 Box Jumps (24/20″)

50 KB Swings (32/24kg)

You MUST jump each box jump. You may (even somewhat encouraged to) step down. Live a little on the swings. Go heavier than you normally would (if you’re not already going rx).