Wednesday 3/5/2014 CrossFit Workout of the day
Warm up
In 6 Mins
5 Squat stretches
5 Iron Crosses
10 Hollow rocks
10 HR Push ups
10 Jump Squats
10 Pass Thru’s (PVC)
Workout prep
W an empty barbell
3 sets
2 Power cleans
2 Hang Cleans
2 front squats
Build up to starting weight
Training (Met-Con)
“Dont have a Complex”
5 sets of
3 unbroken rounds
1 Power Clean
1 Hang Power Clean
1 Hang “Squat” Clean
1 Front Squat
Complete the complex 3 times around before putting the bar down.
If successfully completed you MUST increase weight.
If you fail to complete the complex start at that weight and finish the complex
Score is heaviest successful completed complex
2014 03 04
I really enjoy these barbell complexes! was able to go up to 75# this time, 5# higher than a few weeks back
Some seeerrrriiooouusss grunting today. Got to 170#.
Loved this workout. While #50 was 10 pounds less than I have done in the past, my form was much better (thank you Nicole and Matt). Congrats KIM!
I’m missing you guys dearly! Great job guys! This complex was very different so if you got less do not worry.
This one forced you to squat more. Awesome job Kaz! Ill be back soon folks! Don’t forget me 🙂