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Friday 141031

30
Oct

Friday 141031

Essentials

Strength/Skill:
Warm up:2 Sets

  • High Hang Muscle Clean x 3
  • Hang Clean (Mid Thigh) x 3
  • Hang Power Clean (Just below knee) x 3
  • Front Squat x 3
  • Hang Squat Clean x 3

2 Sets:

  • Shoulder Press x 3
  • Push Press x 3
  • Push Jerk x 3
  • Split Jerk x 3

Skill:

WOD:
The Big Clean Complex (Courtesy of CrossFit New England) 6 sets of the following Complex :

  • High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

One set consists of all 12 reps.

*Try not to drop the bar during the entire set; if you must drop after the Overhead movements, it’s allowed – just be quick to get back on the bar. Rest as needed between sets and try to increase weight after each set. High Hang – Start with the bar at “the pockets.” Hang – Start with the bar just above the knee. Squat Clean – Start with the bar on the ground.

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:2 Sets

  • High Hang Muscle Clean x 3
  • Hang Power Clean (Mid Thigh) x 3
  • Hang Power Clean (Just below knee) x 3
  • Front Squat x 3
  • Hang Squat Clean x 3

2 Sets:

  • Shoulder Press x 3
  • Push Press x 3
  • Push Jerk x 3
  • Split Jerk x 3

Strength:

Skill:

WOD:
The Big Clean Complex (Courtesy of CrossFit New England) 6 sets of the following Complex :

  • High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press High
  • Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk High Hang
  • Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

One set consists of all 12 reps.

*Try not to drop the bar during the entire set; if you must drop after the Overhead movements, it’s allowed – just be quick to get back on the bar. Rest as needed between sets and try to increase weight after each set. High Hang – Start with the bar at “the pockets.” Hang – Start with the bar just above the knee. Squat Clean – Start with the bar on the ground.

Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

8 Sets: (Every 90 seconds)

  • Snatch x 1

Build by feel. Load should be secondary to perfect mechanics. If the rep isn’t technically perfect, do not add load.

Skill:

WOD:
Big Clean Complex + Muscle UpA) Inside of 1 minute complete the following complex with 135/95 barbell:

  • High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
  • AMRAP Muscle ups in the remaining time

B) Inside of 2 minutes complete the following complex with 155/105 barbell:

  • High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press High
  • Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk High Hang
  • Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
  • AMRAP Muscle ups in the remaining time

C) Inside of 3 minutes complete the following complex with 185/125 barbell:

  • High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press High
  • Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk High Hang
  • Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
  • AMRAP Muscle ups in the remaining time

D. Inside of 4 minutes complete the following complex with 205/135 barbell:

  • High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press High
  • Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk High Hang
  • Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
  • AMRAP Muscle ups in the remaining time

Your score is the number of muscle ups.

One set consists of all 12 reps with the barbell followed by as many reps of muscle ups in the remaining time (MU do not have to be unbroken). The barbell should be UNBROKEN during the entire set. Rest as needed between sets.

Additional:
  • Mobility

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