Thursday- Clean Complex

Posted: 25th June 2015 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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Warm-up

Burgener Clean Warm-Up (No Measure)

1. Down and Finish- Speed through the middle

2. Elbows High and Outside- Keep the Bar Close

3. Muscle Clean- Turnover

4. Front Squat Lands- 2″, 4″, 6″ – Footwork

5. Front Squat Drop- Bottom Out, Footwork

6. Hang Squat Clean

Weightlifting

Halting Clean Deadlift + Clean Pull + Power Clean + Clean (1,1,1,1,1,1,1,1,1,1)

Every two minutes, for 20 minutes (10 sets).

Build over the course of the ten sets, keeping the focus on perfect positioning – especially in the first pull.

***NO RE-GRIP***

Metcon

500m Row (Time)

Max Effort 500m Row
*Rest 5 Minutes and Repeat.

*Score best time.

Buy-Out

Glute Ham Raise / Reverse Hyper (No Measure)

Glute Ham Raise 3-5

Reverse Hyper 10-15

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