Barbell Complex

Raising the Bar

3-3-3-3-3 Back squat @ 75-80% Amrap 10: M=115lbs. W= 75lbs. 1 Deadlift 1 Hang power clean 1 Front squat 1 Push press 5 burpee every time your hands leave the bar or the bar “rests” on the ground How many CrossFitters does it take to engineer a 106# KB?? Answer: all of them! Photo: Tijuana […]

Rapper’s Delight

8 sets of the following complex: Hang clean Push press Clean (power or squat) Split Jerk Build across the 8 sets. Amrap 10: 12 box jump overs (24/20) 6 Thrusters (115/85) 6 T2B *REMEMBER TO SIGN UP FOR THE OPEN!!!* http://games.crossfit.com

Viva La BioDome

Every 90 seconds for 12 minutes: 4 Deadlifts + 1 Hang clean Work to whatever feels heavy, but allows you to have proper technique. Then AMRAP 10: 1 Power Clean (165/115) 1 Front squat (165/115) 1 S2OH (165/115) 2 Power cleans 2 front squats 2 S2OH 3 Power clean 3 front squats 3 S2OH Etc…..

The Deal Breaker

EMOtM 20 Minutes (annotate misses) using the same barbell complete this complex at (135/95) 1 Deadlift 1 Hang Power Clean 1 S2OH 3 Back Squats 1 S2OH (from Back) 1 Hang Squat Clean

Modern Industrial Complex

EMOTM 12 Minutes 2 Reps of the following barbell complex (145)(100) Deadlift —>return to the ground Power Clean —>return to the hang Hang Power Clean —> stay at the front rack Push Press\Jerk —>stay in the front rack Front Squat