Clean Complex

Nov 28th, 2012

Category: Competitor

Clean Complex


Warm Up – 10 minutes
3 rounds of the Burgener Warm Up
3 jump shrugs (1-2-3 triple extension)
3 jump shrug pulls (4-5-6 elbows up)
3 muscle snatches (7-8-9)
3 jump and lands (10-11-12, with the bar overhead)
3 hang power snatches

Strength – 25 minutes
Ascending in weight on the complex
1 x Power Clean and Push Press
1 x ¾ Power Clean and Push Jerk
1 x Full Squat Clean and Split jerk

The feet should land in the same position for all three cleans.  If you are to wide or split, lower the weight and work on your footwork.

WOD – 20 minutes
3 Rounds
7 muscle ups
14 Box Jumps (30/26)
21 GHDs

Scale the muscle ups to a manageable number or complete 3 c2b pull ups and 3 ring dips for each muscle up.

After Party – 500m row test

DISCUSSION 14 Comments

  1. haley 11/29/2012 at 2:41 pm

    complex – 165
    wod – 15:31 with 3 mups/round. slow, but progress
    row – 1:41

  2. Rhino 11/29/2012 at 2:55 am

    235 for complex, push press 245, missed jerk
    10:22 for WOD
    No row, bball

  3. Julie Arthur 11/29/2012 at 2:12 am

    115 for the complex. Did a few sets at this, need to work on not doing a full split everytime I clean

    WOD 11:35RX. Last set literally took me about 4 min. Wamp wampppp

  4. Andrea 11/29/2012 at 1:26 am

    Full complex: 155… Too bad I can push press more than I can split jerk…
    Dedicated to working on form! Even if that means only the barbell… Hold me to this!!

    Wod: did EMOM for 10: 3 ring dips 5 chest to bar, 7 bjs’

    Southie class wod: 3:51rx

    Row: 1:40.3

  5. bowler 11/29/2012 at 1:19 am

    225 for the complex

    11:40 for the wod Rx…log jam at the GHDs and rings
    1:35 row

  6. Bish 11/29/2012 at 12:06 am

    225 on the complex, jerked all of those
    Wod: 6:44 RX ( ran into a short GHD for my last set)

    Vacation, see ya Tuesday

  7. Goose 11/28/2012 at 9:57 pm

    up to 235 on the complex – had to push jerk the first rep
    6:34Rx on the WOD
    129.2 on the row
    Hit a 4 rounds of 10 bench press and 20 cals on the airdyne partner wod with Retta later on – Burtal. Also strict pressed a bunch

  8. Kenny "F'n" Powers 11/28/2012 at 6:55 pm

    Warm up: done
    Complex: 165… (got form lesson from Goose…felt much better) thanks dude!
    WOD: 14:02 did 21 C2B and 21 ring dips per round…bla
    Row: sucked

    “This is a real job, it’s not like teaching kids. I can’t get fucked up.”
    – KFP

  9. Will 11/28/2012 at 6:18 pm

    Warmup: Done
    Complex: First day back after back sprain last week so capped it at 155#
    WOD: 12:10 bar MUps/blue band
    Row: 1:29.0

    Lots of rolling/stretching tonight. Back’s pretty sore but good to get back in the gym

  10. JWhite 11/28/2012 at 5:35 pm

    Warm-Up: Done
    Complex: up to 155# (need to learn how to squat clean some day)
    WOD: 12:02 — did 5 MUps/rd
    Row: 1:33

  11. Schurko 11/28/2012 at 3:59 pm

    WU: Done
    Complex: up to 215#
    WOD: 8:55 — did 3 MUps/rd
    Row: 1:28.6

  12. Crowley 11/28/2012 at 2:28 pm

    Warm-up: done
    Banded deads from Monday: up to 305# w/ red band
    WOD: 10:41 rx
    Row: 1:43 – weak sauce