9305 Kings Hwy
King George, Virginia
(540) 315-1246

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Wednesday 8/8/18

August 07, 2018

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit

Big Clean Complex (6 sets)

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
The “Big Clean Complex” is a perfect example of blurring the line between cardio and weightlifting. Over the course of six sets, athletes will build to a heavy complex. All 12 repetitions are meant to be performed without putting the barbell down. To provide some structure, we can have athletes begin a new set every 4 minutes. On the clock, that would be (0:00, 4:00, 8:00, 12:00, 16:00, and 20:00). Score is heaviest complex completed across the six sets.

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