Clean Complex - Metcon

Thursday, November 21, 2024

Back Country CrossFit West (Coach Bryn)

0900

Warm Up

Box Step Ups

Air Squats

Lateral Squat Jump over line

BB Front Squat

BB Good Mornings

PVC External Rotation

PVC paused Front Squat

PVS paused Shoulder Press

PVC paused Push Press

Scap Pullups

Hanging Shoulder Circles Forward

Hanging Shoulder Circles Backwards

Calf Stretch

Strength

E2M x 6

1 Power Clean

1 Floating Clean (1" off ground)

3 Push Press

@ 60% of 1RM push press and building to heavy

I used 65, 70, 75, 80, 85, and 90 pounds and felt good about the effort.  Could have maybe got to 100, but better to develop form.

Metcon (Health)

AMRAP - 15

2 Deadlift (155/105)

4 Ring Rows OR Jumping Negatives

6 Box Step Overs (24/20")

In this one, I bridged the performance and health metcons.  I went to 185# on the deadlifts, ring rows and 20" box jump overs.  I was able to steadily pace through 10 full rounds.

Finish with foam rolling.