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Wednesday WOD 14-10-15

October 13th, 2015

WOD – Wednesday, 7/10/2015 - CrossFit Brisbane

WOD
[A] The Big Clean Complex (courtesy of Ben Bergeron)
5 sets of the following complex
High Hang Clean + Hang Clean + Clean + Push Press +
High Hang Clean + Hang Clean + Clean + Push Jerk +
High Hang Clean + Hang Clean + 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 Clean – Start with the bar at “the pockets.”
Hang Clean – Start with the bar just above the knee.
Clean – Start with the bar on the ground.

Skill: Tabata sit ups

Strength:  5 x max effort dips.

Warm Up: Dynamic + Barbell Complex.

[COMPETITION TRAINING]
[B] Every minute, on the minute, for 7 mins:-
Muscle up x 5 reps

[C] As Many Reps As Possible in 3 mins of :-
Strict HSPU

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