Friday's "complex" chipper!

September 13, 2019

Here is your "complex" Friday chipper! No pun intended 🤣

 

Friday Sept. 13, 2019

 

CrossFit (6am/7am/9am/12:15pm/5:30pm/6:30pm)

 

Warm-up:

3 Rounds:

20 High Knees

1 Length mobility (lateral lunges, toy soldiers, reserve hurdlers)

8 HR Push-up Ankle Taps

 

WOD:

 

For time:

10 Bear Complexes 85/135

20 Forward Jump Rope Complexes

10 Curtis P complexes 75/115

20 Backward Jump Rope Complexes

10 Snatch Complexes 65/95

 

And here are your complexes EXPLAINED…

 

Bear Complex:

Power Clean

Front Squat

Push Press (to back)

Back Squat

Push Press

 

Forward Jump Rope Complex:

2 Singles + 2 DUBs = 1

 

Curtis P Complex:

Hang Squat Clean

Lunge Right

Lunge Left

Push Press

 

Backward Jump Rope Complex:

2 Backwards Singles + 2 Backwards DUBs = 1

 

Snatch Complex:

Power Snatch

Hang Squat Snatch

Overhead Squat

 

 

 

Post-WOD Core Accessories (optional/on your own):

 

Three sets of:

Extended Plank Holds x 60 seconds

Side Plank Hip Abduction x 30 seconds each leg

Inverted V-up on rower x 8-10 reps

 

 

 

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