– Hang clean – Thrusters – Overhead squat. If you’re a beginner do only one circuit of this legendary Crossfit complex. 6 Sets for Max Load High Hang Clean + Hang Clean + Clean + Push Press High Hang Clean + Hang Clean + Clean + Push Jerk High Hang Clean + Hang Clean + Clean + Split Jerk One set consists of all 12 reps . Hang Clean Complex. Try to increase weight after each set. Try not to drop the bar during the entire set. A long complex would be something like Clean Deadlift + Hang Clean + Power Clean + Clean + Front Squat . 10 – 1. Barbell Complex September 15, 2014 Exercises SSD 1 Barbell Complex = 6 reps each of dead lift, bent over row, hang power clean, front squat, push press, back squat and push ups. This complex is extremely technical in the early portion and a good opportunity to focus on a portion of your clean technique. Movements: Power clean, split jerk (each leg), front squat, reverse lunge. CrossFit Football Total. Clean Complex. Clean Complex – 10min EMOM: Full Squat Clean, Hang Squat Clean, Hang Power Clean, Power Clean, Push Jerk; Work to a weight that challenges you but alowes you to correct mistakes. WOD 6 . Building. A short complex would be something like Hang Clean + Clean . (If you struggle with the squat clean use this time to improve technique and increase the transition speen between the clean and catching in the front squat) Request To Cancel Membership. Website Designed by Ben Bergeron. The Clean Complex V 2.0. Ground Beef. Think 50-60% of your 1RM for heavy lifts like squats and deadlifts to start. Complex 2 – Bentover rows – Squat clean – Strict press – Reverse lunges – Back squat. Big Clean Complex. Dmitry Klokov with 205 kg. 3 Hang power clean. If you suck pulling from the floor, concentrate … Since this one only incorporates two movements, you would probably be able to use fairly heavy weights. Strength WOD: Every Minute On the Minute for 10 Minutes (EMOM) complete: 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk (Choose Load) Conditioning WOD: 18-15-12-9-6 Reps of each for time: Up and Over Box Jump (24″/20″) Deadlift (185#/135#) Hand Release Push-ups. Complex: clean pull + clean + paused front squat + push press + paused jerk. A. 3 push jerks. 2. tornado 7-5-3. Bear complex. The hang clean is an advanced power lifting exercise that requires power, precision, and a lot of good technique. Thruster 115 / 75. run 100m After each set. Score heaviest successful complex. Originally you have to perform the complex 7-times to complete one round. 18. “BIG CLEAN COMPLEX” 6 Sets for Max Load High Hang Clean + Hang Clean + Clean + Push Press High Hang Clean + Hang Clean + Clean + Push Jerk High Hang Clean + Hang Clean + Clean + Split Jerk One set consists of all 12 reps. Cash out. 3 front squats. 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