Sexy French

V3 CrossFit – CrossFit

View Public Whiteboard

A: Warm-up (No Measure)

Row 500 Meters

3 Rounds

5 Spiderman and Reach

10 Slow Air Squats

5 Walkouts with 5 pushups each

10 Fast Air Squats

Followed by…

Barbell Warmup (empty BB)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

B: Big Clean Complex (1 Every 5:00 x 6)


6 Sets (1 Set Every 5:00)

Unbroken Complex:

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
The “Big Clean Complex” is not only a test of clean and jerk capacity, but also of conditioning. On the whiteboard we are recording our heaviest set – however, the stimulus lies in completing all six sets. What we want to avoid is building quickly to our heaviest set, attempting it at Set #3, and calling it there because we believe that is our best for the day. We want the repetitions today. We want to embrace the response it brings. Get all six sets in – even if we need to reduce the weight to preserve mechanics and to make the repetitions.

On the high hang squat clean – focus on it being a true high hang. Bring the bar to the power position at mid-thigh, and complete the clean from there. On the hang squat clean bring the bar to knee level and then move into our clean. We want a distinct separation between these two movements. On the squat clean, strive to complete a touch and go repetition off the ground… as long as this is a safe movement for you. The bigger goal is to keep the body under tension throughout. If the bar is resting on the ground for more than a split second, we are losing the stimulus of today. If touch and go compromises positioning, give yourself the split second to set up well and execute.

Dig in today. There will be a certain point in this workout, whether it’s late in the actual completing of the complex or after a certain set where thought will be, “that’s it. That’s all I got today”. It is in this exact moment that we will shift gears


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