Thursday, August 15, 2019

Clean Complex - Metcon

Thursday, August 15, 2019

Crossfit Golden - Paige/Diedre

1200 - 11 of us

Warm Up 

1 min row
1 min 90/90
10 front facing scorpion
10 mountain climber
10 frankenstein rdl

1 min row
1 min internal rotation
5 left/right knee circles in squat
10 bird dog
10 squat jump

barbell warm up

high pull
muscle clean
squat clean


Every 2 minutes, for 16 minutes (8 sets):
Hang Clean + Clean (1)

Athlete will execute one clean from the hang position, and then one from the floor

Build over the course of the 8 sets to today’s heavy complex.

I worked up from 70, 75, 80, 85, 90, 95, 100, 105#.  I kept good form and felt comfortable.  I was focusing on fast elbows and a good set up position.

coaching cue - press with lats


Metcon (Weight)

Every 90 seconds, for 15 minutes (5 sets of each):
Station 1 – 5 Hang Squat Cleans
Station 2 – 18/12 Calories of Rowing

Pick a weight for the squat cleans that will challenge you, but that you will be able to perform with good mechanics throughout the duration of the workout.

I scaled this to 15 calorie rows and opted for a 75# barbell.  I could complete the rows between 55-60 seconds.  The hang squat cleans were fast at the beginning, but got sloppy on the last set.  I was finishing ind 25-40 seconds and could rest before the row.

Accessory Work

Squat Therapy

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