Complex Sunday

29
Jul

Complex Sunday

5 Power Cleans
5 Front Squats
5 Push Jerks

Build to a heavy set

Remi shows a solid pike position

6 Responses

  1. Heather Beck

    Open gym with Stacey and Amanda

    800m Run
    30 burpees
    50 walking lunges
    400m 40# sandbag carry
    30 weighted step ups 20′ 20# kettlebells
    50m farmer carry 20#
    800m Run

    27:28

  2. Christie Neate

    5 Power Cleans
    5 Front Squats
    5 Push Jerks
    55-75-85-90-95#

    Thanks for sharing the bar Corinne & the class Shane!

  3. Mark

    Spark CrossFit – Phoenix, AZ

    Barbell Church
    Warm-up
    2 minutes of monostructural movement
    Down & Backs for WL
    Barbell Warm-up for Snatch

    Weightlifting
    Take ~10 min to warm-up to working sets

    A: Snatch (6 sets of 2-3 reps @ 75-80%)
    3×3 @ 75% – 65# x 3

    3×2 @ 80% – 75# x 2, 85# x 1

    2 minute clock

    Strength Work
    Take ~8-12 min to warm-up to working sets depending on movement

    B: Back Squat (4 sets of 5 reps @ 80%) – 185#
    2 minute clock

    C: Push Press (3 sets of 5 reps @ 75%) – 95 # x 1, 115# x 2
    1.5 minute clock

    D: Snatch Pull (4 sets of 5 reps @ 110% of 1RM Snatch) – 195#
    2 minute clock

  4. Forgot to pot yesterday

    OG:
    Snatch – heavy single
    Power snatch x3 @85#, x2 @105#
    Full snatch x2 @125#
    Singles:
    135-145-155-165(f)(f)-145-145-145-145-145#

    Class:
    Complex:
    85-105-115-125#

    Core cashout

    It was a good Sunday of liftin & sweating everywhere! Thanks Shane

Leave a Reply