Complex

*No classes on Saturday as we’re hosting a New Brunswick Powerlifting competition.

Building in weight
3 DL + 2 HPC + 1 FS
*15 min

AMRAP in 10 Minutes
Hang Power Clean
Front squat
Burpees
2-2-2
4-4-4
6-6-6
8-8-8
Etc…

Jacques is back!

28 thoughts on “Complex”

  1. Complex
    3 Deadlift + 2 Hang power clean + 1 Front squat
    95/135/155/185/205/225

    Wod @ Brown
    Finished round of 12 + 3 HPC
    Great wod, burpees were slowww

  2. 3dl + 2hpc + 1fs
    95 – 115 – 135 – 145 – 165 – 185

    Wod @ #135
    Completed 10’s

  3. Building in weight
    3 DL + 2 HPC + 1 FS
    45-55-60-65-70-70#

    AMRAP in 10 Minutes (Orange) 45#
    Hang Power Clean + Front squat + Burpees
    Completed 6 burpees in the 12th round

    Thanks Ingrid!

  4. Building in weight
    3 DL + 2 HPC + 1 FS
    95-115-125-135-145

    AMRAP in 10 Minutes (blue/ 95#)
    Hang Power Clean
    Front squat
    Burpees

    Completed 10s. FS were rough…

  5. Building in weight
    3 DL + 2 HPC + 1 FS
    55-75-85-95-105#

    AMRAP in 10 Minutes @ 85#
    Hang Power Clean
    Front squat
    Burpees
    2-2-2
    4-4-4
    6-6-6
    8-8-8
    Etc…

    got 2 burpees in on the 12th round.

    Thanks Ingrid! Great work everyone 🙂

  6. Building in weight
    3 DL + 2 HPC + 1 FS
    *15 min
    55-65-75-80

    AMRAP in 10 Minutes (Orange 45# w/burpees)
    Hang Power Clean
    Front squat
    Burpees
    2-2-2
    4-4-4
    Etc…
    Round 12 + 6 HPC
    *at home

    1. Great stuff Gabe!!! You’re amazing and an inspiration! So happy to be sharing this amazing gym/lifestyle/community with you. Congrats on 10 years at CFM, woah!

  7. Building in weight
    3 DL + 2 HPC + 1 FS
    75-95-115-135-155-155

    AMRAP in 10 Minutes @ 115#

    Hang Power Clean
    Front squat
    Burpees
    2-2-2
    4-4-4
    Etc….
    Completed round of 8th
    +10 HPC + 10 FS + 2 Burpees

    Thanks Kevin!

  8. Building in weight
    3 DL + 2 HPC + 1 FS
    Worked up to 105#

    AMRAP in 10 Minutes
    Hang Power Clean
    Front squat
    Burpees
    Did blue 65#
    Completed the 12’s plus 10/14 hang power cleans

  9. Building in weight
    3 DL + 2 HPC + 1 FS
    95/115/125/135/145/135/115

    AMRAP in 10 Minutes purple 115#
    Hang Power Clean + Front squat + Burpees
    Completed 8 10 HPC and 3 FS.

    Thanks Kevin for the grip advice. Big help

  10. 3 DL + 2 HPC + 1 FS
    95 / 115 / 135 / 155 / 185 / 195 / 195(f)

    WOD @ 135# (Brown)
    10 Rounds + 6 Front Squats

  11. Dumbbell class:
    3 DL + 2 HPC + 1 FS
    30-35-35-40-40# nervous to try more, the cleans are awkward with DBs

    WOD @ 25#DBs
    Finished 14s

    Thanks Kevin!

  12. 3 DL + 2 HPC + 1 FS
    65 – 95 – 105 – 115 – 125
    These felt GREAT. Like seriously great.

    AMRAP in 10 Minutes @ 95#
    Hang Power Clean
    Front squat
    Burpees
    2-2-2
    4-4-4
    6-6-6
    8-8-8
    Etc…

    Made it to 9/12 HPC. Went WAY too fast the first 2 rounds then spent the rest of the time sucking air…

  13. WOD @ 135# = round 10’s completed

    Burpees: steady, last set as fast as possible
    HPCleans: all sets unbroken -1 rep
    FSquats: 2, 4, 3-3, 4-4, 3-3-4

  14. 3 DL& 2HPC& 1FS
    55/55/65/75/85

    Amrap 10min Blue
    HPC (65#)
    FS
    Burpees
    2-2-2
    4-4-4
    Etc
    Total- 10-10-10 & 3 HPC

  15. building in weight
    3 DL +2 HPC +1 FS
    65-95-105-115-115
    AMRAP in 10 min
    HPC 115#
    FS
    Burpees
    2-2-2
    4-4-4
    6-6-6
    8-8-8
    ETC
    10 +6 HPC

  16. Complex
    3 deadlifts – 2 hang power clean – 1 front squat
    95, 115, 125, 135, 145, 145

    Wod at 115
    Finished the round of 10 and 9 front squats

  17. AMRAP in 10 Minutes
    Hang Power Clean – 80#
    Front squat – 80#
    Burpees
    2-2-2
    4-4-4
    6-6-6
    8-8-8
    Etc…
    Completed Round of 10 reps + 8 HPC in the next round

    JUICY! Good one

  18. Strength complex
    45-95-135-165-185-205

    Wod(brown 135#)
    Made it to 12’s, 8 front squats of 12

    Sets unbroken until 12’s round.

  19. Building in weight
    3 DL + 2 HPC + 1 FS
    55-85-95-105-115

    AMRAP in 10 Minutes
    Hang Power Clean (80#)
    Front squat
    Burpees
    2-2-2
    4-4-4
    6-6-6
    8-8-8
    Etc…
    Completed Round of 10 reps + 4 FS in the next round

  20. Building in weight
    3 DL + 2 HPC + 1 FS
    *15 min
    145# fail on 155#
    AMRAP in 10 Minutes
    Hang Power Clean 115#
    Front squat
    Burpees
    2-2-2
    4-4-4
    6-6-6
    8-8-8
    Etc…Finished round10 + 3 reps of HPC

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