Signed up at a new box today….Crossfit Elect
Warm up 10 min
250 m row
30 hollow rocks
The Big Clean complex
6 sets of the following 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
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
Min 1 practice kipping/butterfly/C2B-pullups or muscle ups (choose 1 that you need to work on)
Min 2 double under practice if you can do DUBS, work on efficiency!
Min 3 handstand pushups/ handstand walks
Continue this cycle for 12 mins
Worked up to #155 on the complex. Missed at #155 on the high hang of the split round.