Wednesday 5.17.17 Workout of the Day
Wow! 💥What a day for our @crossfitpalmbeach fam! The Live Like Jake 5K🏃♀️🏃, a Spartan Race🏁, and the Babes and Beards CrossFit Competition! We had some podium finishes with Brandee taking 1st 🥇in her age group at the spartan race and @laurenkinger and @haleycjohnson_ bringing home a second 🥈place finish at the Babes and Beards comp. (clearly they were not the Beards! 😜🎅🏼) Congrats to all the athletes taking on the competition this weekend! We are SO proud of all of you. Way to represent @crossfitpalmbeach!
“Big Clean Complex”
Compare to 11.16.16
6 Sets For Quality and Weight: (Build Each Set – 25 Min Cap)
1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean + 1 Push Press
1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean + 1 Push Jerk
1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean + 1 Split Jerk
-The “Big Clean Complex” is also a retest from November, and is another opportunity to see how your lifting has approved since then. This workout is almost like a
combination between our normal strength work and a conditioning WOD, in the sense that you will be hanging on to the bar for 12 straight unbroken reps. You will
also be going heavy today so this will get very taxing by the end. The goal with today’s workout is to work up to the heaviest weight that you can do all 12
movements without dropping the bar. Prioritize your form first, and don’t worry about the weight until you are moving very well with the bar.
-You should be resting about 3-4 minutes between sets in order to fully recover for the next set. Don’t rush the recovery. Take your time and then challenge yourself
to move well during each unbroken set. During the rest, you should be increasing the weight a small amount for the next set.
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