Feb
Feb 22
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Clean Complex
6 sets of the following 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
One set consists of all 12 reps. Try not to drop the bar during the entire set; if you must drop after the Overhead movements, it’s allow – just be quick to get back on the bar. Rest as needed between sets and try to increase weight after each set.
High Hang – Start with the bar at “the pockets.”
On stage @ Y&D square.
Hang – Start with the bar just above the knee.
Squat Clean – Start with the bar on the ground.
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Competitors
Clean Complex
30 ghd sit ups
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Quotes
Be fit for more than the thing you are now doing. Let everyone know that you have a reserve in yourself; that you have more power than you are now using. If you are not too large for the place you occupy, you are too small for it.
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Tonight the 1st sectionals wod will be released! Exciting stuff!
For those of you wanting to complete your sectional workout this Friday at 6am OR 930am ONLY, I need to know.
I will leave a sign-up sheet at the gym. If you will not be at the gym before Friday, you need to email me to reserve a spot.
Sign-up is mandatory for the morning slots, so we know how many trainers are needed to judge.
kat@reebokcrossfitfirepower.com
Good Luck and Have Fun to all competing!
Hey everyone in Toronto! Have an awesome time today
Thanks for a fun morning, Kat (fun despite that I had to do my most dreaded exercise 54 times!!)
Nice job working from the high hang and hang positions 6am crew! Great speed and lots of confidence dropping into the squat cleans!
I got a score of 72!
Nice push 930 class! Movements got better as weight was added!
Spicy little WOD! Loved it! Thanks for the company Kat!
Let’s bring it at the 4/30/5:30/6:30 classes tonight!
Got to meet Rich Froning and Graham Holmberg today and do the WOD under the tent. Froning gave Mat and I props afterwards. What a day!
Did I read this right? Is the workout for Sectionals just 7 minute AMRAP BURPEES? Uh ohhhhhhhhhhhhh…..
Yep burpees for life.
thanks kat for this mornings wod liked it so much i did it again with paleo thanks paleo
Burpees!!
Kirstin…you’re crazy lol
Hey guys looked like a good show down in TO, couldn’t make it in but went to Vaughan Crossfit
5 rounds for time
8 thrusters (95#)
8 pull ups
8 push ups
8 box jumps 24″
Time 10:10
Check them out if in the area