Box Brief
Quarterly Inbody Scans:
9.14 – 9.18 at CFML Wayne
9.21 – 9.25 at CFML Ardmore
NEW FALL SCHEDULE LIVE!
September Newsletter
CROSSFIT
“BIG Clean Complex”
E5MOM 30:
3-Position Squat Clean
Push Press
3-Position Squat Clean
Push Jerk
3-Position Squat Clean
Split Jerk
(Increase weight every round)
VIRTUAL WOD
“Quick and Painful”
For Time:
30-20-10:
Double Dumbbell Power Cleans
Double Dumbbell Push Press
WHITEBOARD BRIEF
The goal is to climb in weight with each set as we build to a heavy complex for the day
With a lot of reps to complete, a good place to start is likely around 45-50% of your 1RM Clean and Jerk
Your final score is the heaviest complex successfully completed unbroken
Since we’re holding onto the bar for a lot of reps, the hook grip is a must in the cleans
Pausing in the front rack can be helpful in maintaining your grip after bringing the bar down from overhead
The bar is more likely to slip out of the hands bringing it straight down to the hang after the presses
Moving relatively quickly can also help reduce the time under tension in each set
Balance out your cycle speed with your ability to move the weight efficiently and maintain your grip
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