Wednesday WOD

Nov 30th, 2016

Comments: 0
Category: WODS

Wednesday WOD


Guns Out CrossFit – CrossFit

Warm-up (No Measure)

Row 400 m

4 min tabata

Body Row (bar)

Hang Squat Cleans (bar)

Couch

Sampson

Banded Shoulder

Big Clean Complex

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 allow – just be quick to get back on the bar. Rest as needed between sets and try to increase weight after each set.

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