Saturday, November 7, 2015

Hi there!

It's the weekend! Big shoutout to Anne and Hannah Ives who are on there way tomorrow morning to Toronto to complete their CrossFit Level 1 Course. Have a great time at the seminar and enjoy all those squats! 

Here is what we have in store for you tomorrow. 


Clean Complex 

  • Power Clean + Clean + Hang Clean

First two reps are from the floor and the first one is just to power. The second rep is done to a full squat and the third rep is from the hang. You must be quick under the bar on the last two reps as you get tired. Try hanging on to the bar when the weight is light and as the weight gets heavier you may drop the bar between sets, but don't go to this too early. You will have 20-25 minutes to work on this complex.


  • 50 DU's or 125 SU's
  • 5 Power Cleans (205/135lbs) (155/105lbs) (115/75lbs)
  • 5 Cleans
  • 50 DU's or 125 SU's

Short, sweet and to the point. Steady through the first set of DU's and then turn on the jets on the last set after you get through those cleans. Go for a heavy weight.

- Team 782