Warm Up and Mobility
Movie Clue – Anti Aircraft Gun
The Big 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
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
One set consists of all 12 reps. Try not to drop the bar during the entire set; if you must drop after the Overhead movements, it’s allowed – just be quick to get back on the bar. Rest as needed between sets and try to increase weight after each set.
High Hang – Start with the bar at “the pockets.”
Hang – Start with the bar just above the knee.
Squat Clean – Start with the bar on the ground.
Hang – Start with the bar just above the knee.
Squat Clean – Start with the bar on the ground.
WOD courtesy of CrossFit New England
Big Clean Complex:
Finished at 135. Great wod, thanks PJ for the coaching.
Great work 5 am.
Enjoy the day.
Big Clean Complex:
Finished at 165#. Crazy how this one sneaks up on you. My hands are still cramping. Nice work 5am, thanks for the tips PJ.
First time with the Big Clean Complex – 65# on round 5, then failed at 75#. Should have started higher but haven’t done HH squat cleans in a very long time. Got gassed a lot faster than I expected.
Fun little JYD warm-up with the girls 🙂
Great class Coach Pj. Thanks for the tips!
I have to ask, JYD Warm up?
What happens at the 6am stays in the 6am – LOL!
(Junk Yard Dog)
Oh, good ol junk yard dog. CrossFit Weightlifting Course staple Warm up 🙂
Joined the 6am All-Stars today!
Big Clean Complex- ended with 95#. Loved this WOD! Forced me to get comfortable with squat cleans. Although I did catch one of the cleans with my throat, which was not fun. Thanks for a fun JYD warm-up PJ!
95! Great work Marie , that’s a lot of reps unbroken with that weight!
Yea this one was sneaky…pretty burnt right now. #135
This one was a doozy! I’m glad I went at 9:30 again. I figured out that I should just keep moving and not waste time standing around thinking about my grip. That was probably the point. I made it to 70#. Thanks for that extra push, PJ! Have a great day, everyone.
I’ve been waiting to bust out this Ben Bergeron gem the whole time we’ve been open . It is one of my favorites from him. You guys are experienced enough now to really get what this workout is intended.Keep up the hard work and posting. I want to hear how this went!
Big Clean Complex
Worked up to 80# which felt good, wish I went a little heavier but it was hard to guess how gassed I would be at that point and how my grip would be so wanted to make sure I was smart about moving up in weights. Felt great though, love squat cleans! Great work 5am, thanks PJ! and good ol’ JYD
Big Clean Complex- 75#
Pretty intimidating the first time I looked at the wod! Glad I started light since I’ve never done split jerks before. Good job 4:30 and thanks for all the tips PJ!
Never done split Jerks before, how is that possible. I’ll have to remedy that Lucy 😉
Awesome Complex!
Really liked this one even though it hurt! My grip was completely destroyed by the 4th round. I worked up to 120# and went for 125# but failed 2/3 of the way through. I just could no longer hold into the bar. Looking forward to doing this one again
We will Phil, this one is a beauty! Glad you liked it,definitely one of my favs from Ben!
7pm
“Big Clean Complex”
#75
#85
#95
#105
#115
#125(failed twice on the 3rd hang clean)
Arms feel fine, thumbs are a little stretched, legs are smoked!
Awesome WOD
Thank you PJ
Of course your grip is okay, you haul heavy lumber all day. Super forearms 😉
Awesome workout today
Worked my way up to 135# felt string, forearms are smoked though to be expected I guess Looking forward to doing this workout again. Thanks PJ for the tips on my split jerk felt more solid after the tweak. Nice work 7pm
Felt strong
Oh my god you posted Tony, yes!!
small 930 today!
“Big Clean Complex”
65, 75, 85, 95, 105, 115#
Really liked this one and would love to see my progress every month with this one! grip was def shot on the 6th round but managed to get 115# been stretching out all day really helped!
Thanks PJ!