Barnes Corner CrossFit – CrossFit
Clean (Technique )
5 Working Sets of the Complex:
Clean Pull + High Hang Squat Clean + Hang Squat Clean
Rest as needed between sets.
Back Squat (15 Rep Max)
To warm up for for your attempt:
Set #1 – 7 Reps @ Light load, if not empty barbell. We are warm from the clean complex, but the specific bar position on the back rack is worth warming up specifically.
Set #2 – 5 Reps @ Approximately 50% of your previous 15-Rep.
Set #3 – 3 Reps @ Approximately 75% of your previous 15-Rep.
Sets Beyond – 1-3 Reps at loads climbing to your target weight for the day. Much like our first attempt, feel the weight out today with a couple of repetitions. If for example you are going to attempt 225lb, a build from 185-205-225 is appropriate, feeling the loading out and priming ourselves for our attempt.
Escape from Wonderland (Time)
50 Air Squats
25 Calorie Row