Thursday, December 1, 2022

Clean Complex - Metcon

Thursday, December 1, 2022

Home Gym


Warm Up

Foam Roll
Crossover Symmetry
Burgener Warm Up - shortened


Take 12:00 to Work up to a Max
1 Power Clean + 2 Hang Power Clean + 1 Power Clean
*Complex must be unbroken

I worked up from 65-85-105-115-125# and had a little more in the tank


15:00 EMOM
Min1: 10-8-8-6-6 TnG Deadlifts, starting @ 90% of 10RM Deadlift
Min 2: 5 Bench Press, starting @ 75%, increase to max
Min 3: Rest

I skipped the bench press and turned this into a 10 minute EMOM.  I used 135# and could have gone heavier.


Min 1: 30 Steps Walking Lunge
Min 2: 20 Ring Rows
Min 3: 15 Burpees
Min 4: Rest

I scaled reps to 20 alt lunges, 12 ring rows and 6 burpees.  The lunges took nearly the full minute and the other two movements were around 30 seconds.  This was a fun little workout.

I put my CFG membership on hold and took the programming from Vintage Crossfit.  I will be working from home through 12/12/2022 and then will have the holidays.  I am looking forward to establishing my own programming again.  I do enjoy looking at main site, Vintage Crossfit, Crossfit Linchpin and others.

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