20191119

S/S/S:

Power Clean + Squat Clean + Hang Squat Clean + Front Squat

3@65%

3@70%

2@75%

+ 1 Jerk at the end of ea set.

 

Sets start every 3 min

Video courtesy of Adal Zurita.  :    Second time hitting our Clean Complex, so %’s go up!  To review, one rep in our Clean Complex in this cycle will consist of: 1 Power Clean, followed by 1 Squat Clean, followed by a Hang Squat Clean, finished with a Front Squat.  At the end of each set, perform 1 Jerk after the Front Squat.  Remember, this jerk is done at the end of each SET, not end of each REP.  During the cycle, the goal is to hold onto the bar through the whole complex. Once you finish the Power Clean, bring the bar to the ground.  From there, without letting go of the bar, reset your back and feet and make sure you are in the right position to go into a Squat Clean.  Once you finish the Squat Clean, bring the bar to the hang, don’t let it go to the ground.  From here, take a breath, and then complete a Hang Squat Clean.  Once you stand up all the way after the Hang Squat Clean, complete one final Front Squat.  You can put the bar down between reps.

WOD:

AMRAP 12:

1 Handstand Push Up

1 Power Snatch (115/80)

2 Handstand Push Up

2 Power Snatch (115/80)

3 Handstand Push Up

3 Power Snatch (115/80)

Up by (1) rep until finish

A fun climbing AMRAP to close out the day!  Don’t try to sprint the early sets.  Rather, find your pace and maintain it every round today.  As the reps get higher, know the proper time to break up the HSPUs.  You should NEVER hit a fail point. Try to come off the wall before your shoulders tire out.  This will allow quicker recovery and allow you to get back on the wall quicker.

 

Scaling Options:

Bar weight -> 95/65 -> As needed

HSPUs -> Pike Push Ups* -> Hand Release Push Up

Video courtesy of NorCal CrossFit.  Demo of the Pike Push up off a box.

 

Cool Down:

Banded Bully Stretch – 1 Min per side

 

Iron Cross (slow and controlled) x 10

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