Tuesday 10.23.12

 "I think at this point, being a 37 year old CrossFitter whose only being doing CF for 1.5 years and is trying his best to be an actual competitor, I need to be really careful what I do and when I do it.  I'm prone to tweaking things and can't afford it.  I love having this blog to serve as my "clay" to mold each day.  It's great.  And my strength has gone WAY up.  I front-squatted 300 for the first time last week and my back squat has gone up 50 lbs.  DT I did 4 and a half minutes faster than I did it in Dec.  Those are huge gains and it's thanks to you and your crew.
Appreciate it immensely bro. 

Chris Irwin, Reebok CrossFit St. Thomas

1.  Back Squat
Work up to a Heavy Single

2.  Split Jerk
Work up to a Heavy Single

3.  "Big 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.”
Hang – Start with the bar just above the knee.
Squat Clean – Start with the bar on the ground.

Post scores for all six sets to comments.

Check out Fallen Hero Project.