Barbell Complex - Metcon

Monday, November 24, 2025

Westbound CrossFit (Coach Loni)

1200 (6 of us)

Warm Up

Banded Pass Through

Squat (narrow, wide, normal stance)

Banded Bradford Press

Banded Muscle Snatch

5 Muscle Clean + 5 Front Squat + 5 Hang Power Clean + 5 Hang Squat Clean

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5 Strict Press + 5 Push Press + 5 Push Jerk + 5 Split Jerk

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5 Thruster + 5 Overhead Squat + 5 Sumo Deadlift High Pull

then...

2 sets of: 1 Squat Clean + 1 Front Squat + 1 Push Jerk + 1 Split Jerk

Strength Complex

In 15:00 build to a heavy of the following complex: 

1 Squat Clean

1 Front Squat

1 Push Jerk 

1 Split jerk 

*bar must remain in your hands through the complex. 

75-95-105-115-125-135 pounds

Conditioning

“Air Force +”

20 Thruster

20 Sumo Deadlift High pull 

20 Push jerk

20 Overhead Squat

20 Front Squat

*4 Burpees for every minute that passes. 

135/95lb. 

Goal: Sub 11

Cap: 16:00 

Intermediate: 95/65lb. 

Baseline: 2 burpees every minute, 35/15lb. 

I scaled this to a 45 pound barbell and did *2 Burpees for every minute that passes.  I ended up finishing in 13:49 and felt good about the effort.  

Thrusters ~2 sets

Sumo Deadlift High pull ~2 sets

Push Jerk ~2-3 sets

Overhead Squat 6-6-8

Front Squat ~2 sets

I was moving reasonably well and it was very good load.

New Jump-N-Rope

I ended up making the drive to Louisville to get a new jump rope.  My Jump-N-Rope 1.5 has served me well.  I worked with Dylan and he recommended 2.5 rope with long handles.  I took a few swings and it felt pretty good. I was very happy to Venmo him $25 for the rope with a free mesh bag.  He even gave me a length of 1.5 if I struggle to adjust to the 2.5.  Very happy to support local small business and Jump-N-Rope is one of the best.