Barbell Complex - Metcon

Tuesday, February 24, 2026

Westbound CrossFit - Coach Asher

0900

Warm Up

Row

Line hops

Kettlebell swings

Banded shoulders

Hamstring walkouts

Good mornings

Box jumps

Articulated deadlift

Clean warm-up

Split Jerk footwork

Strength

In 12:00 build to a heavy of the following complex:

3 Deadlift

2 Hang Power Clean

1 Split Jerk 

Feeling OK, but took it easy - 45, 95, 115, 145, 155

Conditioning

Intermediate

For time:

45 Deadlift (95/65lb.)

30 Box jump over (20/16’)

30 Hang clean 

30 Box jump over

15 Shoulder to overhead 

30 Box jump over 

I scaled down to a 75 pound barbell and did 20 box jumps per round.  This still kicked my ass.  

Deadlifts 15-10-7-7-6 about 1.5 minutes

20 Box Jumps about 3 minutes

Hang Clean 7-6-5-4-4-4 about 1.5 minutes

20 Box Jumps about 3.5 minutes

Shoulder to Overhead 9-6 about 1 minute

20 Box Jumps about 3.5 minutes

I finished in 13:32 and felt like rough.