8.8.18
Move Fast, Move Well, Control the Weight.
Gleðilega hátíð kæru vinir
– CrossFit Games hefjast í dag

ÁFRAM ÍSLAND

Fylgstu með hér
https://games.crossfit.com

The Big Clean Complex (Weight)
E4MOM x6

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

Skráðu lokaþyngd í skor

Ath. það má ekki sleppa stönginni fyrr en eftir allar 12 lyfturnar

Notes
Flæði:
– EMOM í 4 mínútur
– 6 umferðir
– Frjáls þyngd og má þyngja eftir hverja umferð
– Eitt complex er framkvæmt á 4 mínútum (þetta eru 12 lyftur samtals)
– Það má EKKI sleppa stönginni fyrr en eftir allar 12 lyfturnar

Skorið er þyngsta complexið sem þú nærð að framkvæma án þess að sleppa stönginni.

Warm-up
:30 Seconds
Active Spidermans
Active Samson
Knuckle Drags
Push-up to Down Dog
Side Lunges
Slow Air Squats

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
x2

Front Rack Stretch – 1 Minute
*Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Wrist Stretch – :30 Seconds
Ankle Stretch – :30 Seconds Each Side

2 High Hang Power Cleans
2 Hang Power Cleans
2 Power Cleans
x2

2 High Hang Squat Cleans
2 Hang Squat Cleans
2 Squat Cleans
x2

3 Push Press
3 Push Jerk
x2

3 Jumps to Split Position (Thumbs on Shoulders)
3 Jumps to Split Position (Land and Punch Arms Overhead)
3 Split Jerks (með stöng)
x2

Æfingarumferð
1 Round
Full Complex;

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

CategoryWOD