200916

CrossFit McComb – CrossFit

Warm-up (No Measure)

10 Glute Bridges [

5 Good Mornings

5 Pausing Back Squats

10 Single Leg Glute Bridges (5 Each side)

5 Elbow Rotations

5 Strict Press & Reach Back

10 Glute Bridge Walkouts

10 Pausing Front Squats

10 SLDL

Movement Prep

Full Complex with PVC Pipe

Full Complex with Empty Bar

Big Clean Complex (Weight)

E5MOM for 6 Rds

3-Position Squat Clean

Push Press

3-Position Squat Clean

Push Jerk

3-Position Squat Clean

Split Jerk

* The goal is to climb in weight with each set as we build to a heavy complex for the day

* With a lot of reps to complete, a good place to start is likely around 45-50% of your 1RM Clean and Jerk

* Your final score is the heaviest complex successfully completed unbroken

* The complex flows as follows:

High Hang Squat Clean (Pockets)

Hang Squat Clean (Above the Knee)

Squat Clean (Floor)

Push Press (No Re-Bend of Knees)

High Hang Squat Clean

Hang Squat Clean

Squat Clean

Push Jerk

High Hang Squat Clean

Hang Squat Clean

Squat Clean

Split Jerk

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