Developing a Complex

Wednesday we’re taking a different, more structured approach to working on the Olympic lifts.  We’re breaking the clean down into pieces, and working through the complex.  You’ll get to work on each pull individually, first, from the floor, second, aggressively extending the hips with a shrug of the shoulders, and third, getting under the bar.  Whichever piece is your weakest will limit the amount of weight on the bar.  This will allow you to determine which part of the lift you need extra work on, and better focus your training.  Begin with an empty bar, work your way up, and find the holes in your clean.

January 26, 2011

Strength: Clean Complex 3-3-3-3

  • Clean Pull
  • Hang Power Clean
  • Front Squat
  • Squat Clean

WOD:
8 Rounds:
250m Row
1 Minute Recovery

Announcements

Paleo meal delivery is now available at CrossFit Fenway from Paleo Comfort Cuisine.  Place orders by 9 PM on Sunday for Monday delivery at 5 PM, or by 9 PM Wednesday for 5 PM delivery on Thursday.  These tasty, prepared meals eliminate any excuses between you and clean eating.

CrossFit Fenway has several teams competing in the CrossFit Newton Team Throwdown this Saturday, January 29th.  Teams will be competing in up to 4 workouts beginning at 9 AM.  Come out to support your CrossFit Fenway teammates, and maybe even get a JT lead, pre-throwdown, bodyweight invasion in while you’re at it.

9 thoughts on “Developing a Complex”

  1. Clean: worked up to 40×3 power clean. sloooow elbows.

    WOD: Instead of rowing, I did 5 rounds of 10 DB push presses and 20 sit ups. 1st round of PPs with 20# DBs and the other 4 rounds were with 25# DBs because Stacey sneakily switched them out while I was doing sit-ups 🙂 6:12

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