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

 

 

 

Please reload

Featured Posts

Stamina Wednesday!

November 20, 2019

1/10
Please reload

Recent Posts

November 20, 2019

November 19, 2019

November 18, 2019

November 17, 2019

November 16, 2019

November 14, 2019

November 13, 2019

November 12, 2019

November 10, 2019

Please reload

Archive