WEDNESDAY 8.8.18
Lowry CrossFit – CrossFit
WU: Warm-up (No Measure)
500M Row
Foam Roll
:30 Seconds
Leg Swings (holding PVC)
Active Spidermans
Active Samson
Push-up to Down Dog
Side Lunges
Slow Air Squats
PVC Pass thru’s
Barbell Warm-Up
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
MC: “Big Clean Complex” (6 Rounds for weight)
6 Sets of the Following Complex:
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
Over the course of six sets, athletes will build to a heavy complex. All 12 repetitions are meant to be performed without putting the barbell down. To provide some structure, we can have athletes begin a new set every 4 minutes. On the clock, that would be (0:00, 4:00, 8:00, 12:00, 16:00, and 20:00). Score is heaviest complex completed across the six sets.