Its been a while since we did a complex. Today we are introducing a benchmark from CrossFit New England. It looks like a lot of fun, there is no time cap…its a structured lifting sequence…have fun with it.
Of course, Tuesday is a core conditioning day. WE have selected a YOU GO, I GO session today. Perform it with your training partner…I’m sure you can break it up to make it “individualized” for your training needs. Remember…Deficiency Determines Need…so focus in what your weaknesses are…as difficult as that might seem.
With a partner, on a you go then I go basis
Complete the following
200 Russian Twists
150 Double Unders
100 Abmat sit ups
50 Med Ball Cleans
Teams of two can determine how they want to break it up but each exercise must be completed before the next one starts
BIG CLEAN COMPLEX
Not for time.
- 6 Sets for Max Load, increasing load each time.
- High Hang Clean + Hang Clean + Clean + Push Press
- High Hang Clean + Hang Clean + Clean + Push Jerk
- High Hang Clean + Hang Clean + 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. All cleans must be full/squat cleans for unless coach deems that the athlete cannot complete a squat clean.
KASHOUT 4 KEENERS – COACHES CHOICE!