clean complex and a little something from the Team Series…

Thursday 30.10.14

Nick with a Burpee penalty for lateness!! #respect #burpees #adaptcf Just because your from out of town doesn't mean you get out of burpee penalty for rockin' up late! @adaptcrossfit #weloveburpees #crossfit #byronbay #wontbelateagain

Nick with a Burpee penalty for lateness!! #respect #burpees #adaptcf Just because your from out of town doesn’t mean you get out of burpee penalty for rockin’ up late! @adaptcrossfit #weloveburpees #crossfit #byronbay #wontbelateagain

A: 20 mins to establish max weight for the following complex:

  • power clean
  • hang clean
  • 2x front squat
  • 1x push-jerk

B: Team Series Event 9 – Teams of 2

Complete as many reps as possible in 10 minutes of:
(Each athlete performs as a relay)

  • 9 burpee box jumps @ 20″
  • 9 squat cleans
    Then, each athlete performs as a relay:
  • 12 burpee box jumps
  • 12 squat cleans
    Then, each athlete performs as a relay:
  • 15 burpee box jumps
  • 15 squat cleans
    Etc., adding 3 reps to each exercise, each round

RX weights: 70/50kg

FF weights: 40/25kg

Coaches notes

The box jump height is a set 20″ box (nothing lower) Step-ups are allowed. As in the team series the standards for a box jumps mean that your heels to not have to be completely on the box (you do however need to stand up to a fully extended position on the top of the box)

Post loads and reps to comments.

Open Gym hours on Saturday

As we’ve dropped back to 3 sessions on a Saturday morning we’ve also cut back Open gym hours.

Open gym hours on Saturdays are from 6am and 10am (which is still 4 hours and more than enough time for you to work on what you need to…)

 

Coach B

Husband of @rebeccafwarren. Dad of Madz & Isabelle. Coach & Owner of @adaptcrossfit. One Passionate Dude.

  • Ivan L says:

    A. Worked with Luke and I think we both got to 80kg. That was enough. On a good day I would hope to go a bit more.
    B. Luke and I went at 40kg and he got about 5 or so of the cleans in the round of 15 before we timed out. For good measure I finished the round of cleans (sidestepping the burpees) and he knocked out another 3 cleans just for fun (?).

    Went to the physio afterwards too and my going soft on cleans and squats was vindicated. Have had a bit of nagging pain that I thought was glutes, but turns out to be where my hamstring tendons attach. A few dry needles and advice to go easy on both weights and reps for full depth squats. So, for the next couple of weeks I’m not soft, just following advice.

    And a post-script to yesterday – couldn’t keep all my festerous kids away from the gym and it was as I predicted. My 12 rounds of Nate with jump throughs didn’t look quite so good when Tahni came home to report 11 rounds with real muscle-ups. Oh, and 70kg snatch and 85kg clean and jerk thrown in at the end. Is there anything to be proud of in now just being marginally ahead of my 16 year old, 25kg lighter, daughter in one or two lifts? Just wait til my hamstrings get better…

  • Amanda C says:

    A. 37.5kg. Front squats felt very ordinary today.
    B. Finished the round of 15 a minute or two after the buzzer with the 25kg option. It was harder than it looked.

  • Karl Buchhorn says:

    Missed the push jerk @100kg silly technique thing so loaded to 105kg and made the complex with that weight.

    Worked with Josh Burke and I finished 9 burpee box jumps into the round of 15.

  • TessaW says:

    A: Got up to 60kg.
    B: Worked with Kettie. We did 3, 6, 9 instead of starting at 9. I worked Rx weight and finished my round of 9, Kettie got partway through the 12 BBJs

  • Bec B says:

    A. Psyched myself out of 55kg, dropped it back and got the complex at 52.5kg (my current 1rm C&J and new PC 1rm) pretty happy with that!
    B. Worked with Annie at 45kg which was tough, pretty sure 50 would have broken me! We started at 3/3 also – thought that’s what it was supposed to be… I went second and got 3 cleans in the round of 9.
    Pretty cool to have lifted more than Ben on all counts today 🙂

  • Jamiew says:

    A: worked up to 100kg fairly happy with speed and form. Was not inspired to put anything else in bar
    B: worked withBryan rx’d got through round of 12. Bryan kindly
    Finished (as he should have) round of 12 after buzzer

  • A) 90kg. Just didn’t pull hard enough for 95, so didn’t even get to the catch of the first clean.
    B) Teamed up with Gabe. We got 1 round of 12 and 6 cleans into Gabe’s round. Needed to take it easy on the burpees.

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