S/S/S:

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

4@65%

4@70%

3@75%

+ 1 Jerk at the end of ea set.

%s Based on 3 Oct 1RM

Sets start every 4 min

Video courtesy of Adal Zurita.  Third time hitting our Clean Complex. %’s stays the same, rep reps go up, so your time per set jumps up as well.  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:

3 Rounds:

400 Meter Run

21 Toe 2 Bar

Try to maintain a good pace on the run, and then find an even quicker pace on the Toe2Bars.  If you aren’t able to go unbroken, find a count you can get, drop off and shake out your arms and then go again.  Maybe go 7-7-7 each time.

Scaling Options:

Run -> 500M Row

Toe2Bar -> Kipping Knee Raise -> Laying Toe2Bar

Cool Down:

Calf Stretch on the Rig – 1 Min per side

Couch Stretch – 1 Min per leg

S/S/S:

Clean Pulls

5X3

Increase weight ea set

Video courtesy of Catalyst Athletics.  Our third time hitting Clean Pulls this cycle.  The reps drop to 3, so goal is to go heavier than the 3X5 week.  Again, we’re using this to help strengthen our first pull in our cleans.  Don’t forget to get a hip hop at the top when you VIOLENTLY extend the hips.

WOD:

12 Min AMRAP:

2 Deadlifts (225/155)

2 Devil’s Press (50/35)

4 Deadlifts (225/155)

4 Devil’s Press (50/35)

6 Deadlifts (225/155)

6 Devil’s Press (50/35)

…etc. (increase by 2 ea round)

Video courtesy of CrossFit Federal Hill.  Quick demo on Devil’s Press. 12 Min ascending ladder with Deadlifts and Devils Press.  Make sure to keep the back nice and flat during the deads and find a good rhythm on the Devils Press.

Scaling Options:

Bar weight -> 185/130 -> 165/115 -> As needed (Elite – 275/195)

DB weight -> 35/25 -> as needed (Elite – 70/50)

Cool Down:

Back Extension on GHD – 3×15

Video courtesy of CrossFit HQ

Roll out hamstrings – 20 passes per leg