Sam
Big Clean Complex
6 Sets Climbing:
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
Post Loads to Comments.
Box Brief
It’s time to set some November goals! Click HERE to post your goals.
The Champ hits the Big Clean Complex at 165lbs! 2 years ago…
Big Clean
R-65
R-75
R-80
R-85
R-90
R-95
Push press -work on no dip
Big Clean Complex
65/75/95/115/125/135
55/65/70/75/80/85 and another one at 90
Big clean complex
75/95/105/115/125/135
4×5 front squat 155
3×3 clean jerk 165
BCC:
95/105/125/145/165/190
Grateful to be able to lift with you all today.
smooth as butter today.
55/65/75/75/85/90
That complex was no joke!
BCC: 65/95/105/115/125/135
Big clean complex: 75-95-115-135-145(fx2)-135
cashout: practice butterfly
4 rounds: 10 GHD situps & KB press 5×55 ea side
Big clean complex
65/85/95/115/120-partial 1/3
Big Clean Complex
65/75/75/75/85/95
Big clean complex
75/95/105/115/135/165 – no Jerks
5×4 front squat 135/155/185/205
2x3min bike for max Cal – 70/73
BCC: 95/115/135/155/175/185(f)
Couldn’t hang on for the 3rd round of cleans at 185#. I’ll be back for this.
65/75/85/95/110/120
No overhead movements
BCC:
35/45/55/65/70/No attempt
First day with lifters — felt good.
My lower back is still a little sore so after a 10 min conversation with myself, I chose not to try and hold the 75# bar for the full complex. The hi hang and hang seemed to tax core and low back. Next time when my back is feeling strong I will make the final attempt, but not today.
Extra:
CrossOver Symmetry 10/15 Activation
TABATA Bicyles 8 rounds (4 mins with some extra rest in btw)
TABATA Planks 4 rounds (2 mins)
** shoulders fatigue before everything else difficulty staying externally rotated.
Shoulder Presses (5 – 20#, 5 – 30# ea side)
WLW BCC: 65, 75, 80, 85, 90, 95. Could have managed a bit more in hindsight, but didn’t want to fail any reps. Overhead stuff felt really light today.
SWOLE: 55 PU, 3 single HSPU – working on these…
FLEXY: ROMWOD
75/95/105/125/135/155
Goal when I started was 135. Could have been more ambitious in hindsight but happy with the result.
65/75/85/95/105 fail/105 success
BCC – 95 / 135 / 155 / 185 / 205 / 215 (f)
Love this workout.
Big Clean Complex: 95/105/125/140/160 PR/165 PR Many thanks to Ho for guiding me to a double PR. Mad props brother. I was DEAD after this one.
Past Lifts for the newer CFer:
12/9/15 : 95/105/115/135/155/165f
08/27/14: 95/135/145/155 (didn’t know i had to do 6?)
04/02/14: 65/95/105/115/125/135
09/25/13: 65/75/85/95/105/115
No joke, I seriously thought you were dying. Glad it was just a muscle cramp because i wasn’t about to do some mouth to mouth.
Big clean complex- 95/135/155/175pr/190pr
Did this at CFNE probably a little less than a year ago and got 165 and failed @ either 170 or 175
95/115/135/155/165fail
deadlift
3×20 255
BCC
95/105/115/125/145/160
15#PR
Big Clean Complex – 75/85/95/105/115/125 – Happy my wrist held up; felt awesome to do some barbell work again.
Great 04:30 class!
Big Clean Complex:
1| 75#
2| 85#
3| 105#
4| 125#
5| 135# (2/3 then fail on final HHSC)
6| n/a
Was pulling a little to much with arms and wrist. Paul and Max helped me get to where I got with some good tips- thanks guys
Big Clean Complex:
95/115/135/145/165/185
Such a cool workout!
75/85/95/105/110/120 (failed the split jerk). Woof.
At Crossit Recursive in Madison, WI:
“Tabata This” – 54
Row-7
Air squats-19
Pull ups -8
Push ups-10
Sit-ups-10
75/95/105/115/115/120
Performed push jerks for the last two rounds instead of split jerks.
Nice partnering with Smash and Kyle!
Nice work today, Charlie! Fun working with you and Kyle! 👊🏼
35/45/55/60/65/70
I was a little bummed because the bar just felt heavy today, but then I checked and realized 70 was my 1 rep max for hang squat clean and I haven’t been able to hit it in the 11 months since, so I’m pretty pumped at being able to get that and more in this complex.
95 – 105 – 115 – 125 – 130 – 135
95/105/115/125/135/150
Big Clean Complex:
65/95/105/115/125/130
Happy with maintaining hook throughout. Great workout!
75/95/105/115/120/130
65-75-95-115-125F-125
45/65/75/85/90/95
BCC: 95/115/135/155PR/165(failed split jerk)/165(failed again)
Gotta figure out how to either re-grip or hang onto the hook grip.
Super frustrating but trying to be happy with the 10# PR