I was gonna do deadlifts today. But while I was poking around Crossfit Virtuosity looking for a new metcon for the second half of my workout, I came across this. First of all, the name “Klokov complex” is totally badass; second, the complex itself looked fun. So I just did the whole CV workout.
Deadlift, squat clean, front squat, push press, split jerk
I thought the push press would be my limiting factor, and while it was tough the movement that ended up getting me was the squat clean. That asterisk is there because at 145 I didn’t do a full squat clean; I caught the weight in the power stance, then did a front squat. Of course, I then did a second front squat to continue the complex, and ended up nailing the push press and split clean. But it seemed like that was as high as I could effectively go, so I dropped back to 95 and wrapped things up.
Then I did the metcon CV prescribed:
10, 8, 6, 4, 2 of:
I definitely didn’t use 30″ of box, and I only used a 52.5lb dumbbell for the swings. I finished in 2:32, and while that time indicates that I could’ve gone heavier, my lower back was damned tender afterwards. So while I could up the height and weight next time, I’m not ready to tackle this one as Rx’d.
Overall, this was a great way to wrap up a week of non-standard workouts.