12/30/15

 In Uncategorized, WOD

CrossFit Allegiance – CrossFit

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Metcon

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.
Log your heaviest set

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