Crossfit Garage – CrossFit

View Public Whiteboard

Weightlifting

Clean/Front Squat Complex

Get as heavy as possible in the following complex:

1 Squat Clean

3 Hang Squat Cleans

5 Front Squats

Bright Spot

Clean

Hang Clean

Front Squat

Accessory Work

(Optional)

4 Rounds:

30 Mountain Climbers

15-Second Handstand Hold/Wall Walk-Up

10 Supermans (hold 3-count at top of hold)

5 Empty Barbell Good Mornings

Intended Response

Taxing barbell complex on grip strength, traps and hips. Practice hook grip for cleans, if possible.

Athletes should rest :90-2:00 between heavy attempts