Clean complex


Nick | 07/17/2014 | 3

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Barbell complexes are a great way to not only work on individual pieces of our more complicated lifts but to learn to connect them and do so under fatigue. Today, we’ll be working on the clean. We’ll start by drilling the first and second pull in the “clean pull”. This should have us starting from the ground with a nice tall chest and coming up through full hip extension without the arms bending. At this point, we’ll do a hang power clean, starting right above the knee and continuing through the pull (keeping the arms straight once again through this portion) but then completing the clean, catching it without dropping into a full squat.  We’ll then front squat, and then do a full squat clean from the hang.  By the time we get to the end, we’ll certainly be a bit fatigued, but working on the pieces ahead of time will help us put it all together smoothly for the hang squat clean despite being tired.

STR:

EMOM 12
Clean pull
Hang power clean
Front squat
Hang squat clean

*bar should stay off the ground once the complex begins until it is completed. Athletes have the opportunity to raise weight every three rounds.

WOD:

6 rounds
5 power cleans (155/105)
10 sit ups
15 double unders

 

Union Square Advocacy Potluck: At the last meeting of the Union Square Neighbors Association, they talked about how there are a lot of folks who are concerned about the future of Union Square, and how we are all working towards the same goals – inclusive housing, jobs for Somerville residents, fostering locally owned, independent businesses and the arts community, improved parks and green space. Then they started thinking that we all might be more effective advocates for our beloved Square if we knew each other better. And the best way they could think of to get to know folks better is to have a party. So, this Sunday, July 20th from 5:00 to 7:30, we’re helping by hosting a “Big Tent Potluck” at CrossFit Somerville! Please bring a dish to share, maybe something to grill, beverages (beer and wine would be welcomed!). They are also looking for music to fill the air as we, people who are committed to Union Square, talk about how to shape our shared future.
Party Announcement: Tati is moving to Colorado! She’s hosting a party at her place to celebrate and would love to have CrossFit Somerville in attendance, as her time at CFSV has been a big part of her Boston experience for the past year and a half. On Saturday, Aug 02 starting at 07:30 PM and going until some appropriately-Brazilian ending time/date, she promises Live Music, Drinks, and Food cooked on a custom made Argentinian-style grill. 80 Brighton Street, Belmont MA 02478


3 comments for “Clean complex

  1. Olivia says:

    Complex: 125#. Kept it light to nurse a painful right wrist. Still was tough.

    Wod: 5:25rx. Fun one. Sets were small enough to move really quickly and go to that “special place”…

  2. JT says:

    Good work by everyone this morning! This was a fun one to coach, and a great way to start the weekend!

  3. Jesse says:

    Complex 175#

    WoD: 8:26RX Dubs slowed me down 🙁

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