Thursday, April19, 2012

Posted by on Apr 18, 2012 in WOD | 6 comments

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



  1. In Portsmouth NH, went to the local Crossfit, which isn’t branded as a Crossfit, it’s a FIT gym, anyways, did the following WOD…

    AMRAP 20
    15 Sumo High Pull deadlifts (with 60 lbs kettlebell)
    15 Burpees
    10 Speed skating strides (per leg)
    10 pushups
    10 levers


    Tabata (15 seconds on 15 seconds off for 20 rounds)
    Kettlebell clean and push

    Levers are like leg raises holding the bar over head, except when lowering your legs, you lower the bar back over your head with straight arms. And we weren’t holding a bar, it was a kettle bell. I did 45 lb KB.

    The tabata clean and push was with a kettle bell in each hand. It was a very different movement so you don’t crush your forearms. I did 30 lbs per hand.

    • Forgot…

      WOD: 6 rounds + 15
      Tabata: 79 reps

  2. Really enjoyed this one! Thanks Amy! A bit technical for a meat head like me lol.

  3. good job 5 and 6 pm’ers. this was a good one, a little hard on the wrists, but good none the less.

    threw in a about a 2 km, maybe 3 km, run with the weighted vest, and a modifed version of yesterday wod.

    not really for time – 3 rounds

    20 squats
    10 push ups
    10 burpee box jumps
    10 toes to bar
    10 straight leg sit ups.

    gonna cap this night off by going to bed around 9:30. lol.

  4. @ Jeff….I PRd my bench press tonight. Lol. 200 to 205, just for u man!!! You. Are. Welcome!

  5. did this one with power cleans instead
    high hang, hang power cleans, power cleans etc

    did 65 for two rounds / 70 / 75 / 80 / 85

    still wasnt quite heavy enough so did two extra rounds: 1 at 90 / 1 at 95

    really enjoyed this one!