9.27.13 "CFNE clean Complex"

September 23, 2013

CFNE Clean Complex
6 sets of:
3 Position Clean + Push Press
3 Position Clean + Push Jerk
3 Position Clean + Split Jerk

Start at 50% of your 1RM Clean, and work up from there each set.

These are all
Squat Cleans

The three positions are from the top down:
1 – High Hang-Pockets
2 – Hang – Above Knee
3 – The Floor
After the clean from the floor do a push press. Then repeat the 3 pos clean and do a push jerk and then another 3 position clean plus a split jerk. This sequence equals 1 set. This set is to be performed UNBROKEN!

Rest as needed and complete 5 more sets, climbing up in weight every set.

Group up with at least 2 or 3 others.

Score is the highest weight you can perform this complete complex unbroken without dropping the bar.

Add 10#’s from last week!

Endurance WOD
3x1Mile Run rest 5 Minutes

—Upcoming EVENTS
* Lurong Paleo Challenge is ON!!!
* September 27th Mr and Mrs RX wedding!!!
* October 27th Dr. Rockett Injury Prevention Seminar



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  1. CC Engine Reply

    Travel Wod in Mexico – 100 abmat sit ups, 100 push ups, 100 air squats.
    About 21:04? But fun to do a CF Wod in the Riviera Maya, near Cancun! 🙂

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