Warmup:
200M jog
10 Kickers per leg
10 Bow2Bends
3 Burpees
10 Squat2Stands
10 Thoracic high Fives
10 Pushup2Downward Dog
6 Burpees
On the rig: On rig, perform 5 reps of: Scap pull up, Kip Swings, Strict Pull ups, Kipping Pull Ups, Toe2Bar.
Barbell Warmup: With an empty bar and hands in Clean Grip, perform 5 reps of: Dip/Shrug, Dip/Shrug/High Elbows, High ang Muscle Clean, Front Squat, High Hang Power Clean, High Hang Squat Clean, Press, Push Press, Push Jerk
S/S/S:
1 Power Clean + 1 Hang Squat Clean + 1 Squat Clean
4@70%
4@75%
3@80%
+ 1 Jerk at the end of ea set.
Sets start every 4 min
%s Based off 3Dec 1RM
Video courtesy of CrossFit Skirmish. Third running of our Clean Complex! Remember, this complex is 1 Power Clean, bringing the bar to the hang, and performing 1 Hang Squat Clean, then take the bar all the way to the ground and perform 1 Squat Clean. That will equal one rep. On the final rep of each set, perform one Jerk (either Push or Split). The focus here is still getting the violent hip extension from different beginning positions as well as getting to the bottom of a squat as quick as possible to have the best catch position for the hang squat clean and the squat clean. %s stay the same as last time, but reps go up, so time per set goes up to 4 Min. You can break grip between reps.
WOD:
For Time
Buy-In:
30 Pull Ups
then…
3 Rounds:
7 Squat Cleans 165/115
15 Burpee Over Bar
then…
Cash Out:
30 Toe2Bar
For the pull ups and Toe2Bar, thing to keep in mind: do manageable chunks. If you can go unbroken, for all 30, god bless you, do so. But, for the rest of us, what I mean by manageable chunks is, drop off the bar BEFORE you hit fail. This will allow you to recover quicker (you won’t have fully exhausted yourself) and get back on the bar faster, getting through the needed reps faster. For the 3 rounds, the burpee over bar can be either bar-facing, or being parallel to your bar, and jump over laterally.
Scaling Options:
Pull Ups -> Buddha Pull ups -> Ring Rows -> Table Row
Toe2Bar -> Kipping Knee or Leg Raise -> Laying Toe2Bar -> V-Ups
Joint Strike CrossFit 