Complex Sunday

6 thoughts on “Complex Sunday”

1. Heather Beck

   July 29, 2018 at 10:52 am

   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

   July 29, 2018 at 11:41 am

   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

   July 29, 2018 at 4:29 pm

   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. Cara

   July 30, 2018 at 6:18 am

   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
5. Nick Simpson

   July 30, 2018 at 8:33 pm

   OG

   12-10-8-6-4-2
   Deadlifts @225#
   Knee Raises
   Box Jumps @20″”
   Time > 9:46
6. Derek

   August 1, 2018 at 9:30 pm

   5 Power Cleans
   5 Front Squats
   5 Push Jerks

   95-115-135-155-165lb

   Build to a heavy set

   Thanks Shane!