The Big Clean

Announcements

Friday, September 21st: FNL & Brother Mike’s! Hero WOD at 5pm followed by drinks, food & friends at Brother Mike’s.

Hammonasset Conditioning + Fitness – CrossFit

Warm-up

300m Run

300m Row

5 Push-up to Down Dog

10 Air Squats

20 Alternating Side Lunges

Coach-led Barbell Warm-up:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-legged Deadlifts

5 Front Squats

Weightlifting

Review each movement with bare barbell then group “rehearse” 1 time through the complex.

Big Clean Complex (Weight)

Every 4 Minutes for 24 Minutes (6 Sets for Max Load)

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
Each RX set consists of 12 reps, without dropping the bar. If the bar is dropped at any point within the complex, it becomes a scaled set. Complete 6 total sets. Rest as needed between sets and try to increase weight after each set. All cleans must be full/squat cleans to be RX (may scale to power cleans).

Group Stretch

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