1/18/17

1/18/17

CrossFit Allegiance – CrossFit

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Weightlifting

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.

Big Clean Complex (Weight)

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

1 complex = all 12 reps without dropping the bar. Rest as needed between the sets.

Goal is to build in weight each set

High Hang is from the pockets

Hang is from above the knee

I believe the world record is held by ZA Anderson at 260.
The new record is 285

Extra work if you want an after WOD

Warm-up (No Measure)

5 Rounds

1 min Bike

1 min GHD

1 min Lunges

1 min DU

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