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Home » CrossFit

Here Are Five Barbell Complexes Everyone Should Try

These five different barbell complexes are a must try for any CrossFit athlete

Written by Tommy Messano

Last Updated on6 October, 2019 | 4:00 PM EDT

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It’s time to step up your Barbell Complexes game. Barbell Complexes can be one of the greatest training and conditioning tools added to any workout.

Taken from some of the most fittest athletes, these five workouts will improve both your strength and technique.

CLEAN PULL + CLEAN + FRONT SQUAT + JERK

View this post on Instagram

A post shared by Oleksiy TOROKHTIY (UKR🇺🇦) (@torokhtiy)

From 2012 Olympic gold medalist in weightlifting Oleksiy Torokhtiy:

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“The combination of 4 exercises in one complex shows that this complex is never easy.

This combination of exercises develops the ‘base’ perfectly, angles and power endurance, so this complex should be used in the preparation period. Each exercise within this complex can be worked out separately, but this combination is considered to be a ‘time bomb’. The use of this complex even once a week for 2-3 weeks gives excellent results. Depending on the training tasks, you can use a different number of reps in each exercise (from 1 to 4), the intensity can vary from 50 to 85%. This complex is recommended for athletes with at least 2 years of lifting experience.”

Oleksiy Torokhtiy is a winner of World and European Championships in weightlifting.

A BARBELL COMPLEX from Katrín Tanja Davíðsdóttir

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A post shared by Katrín Tanja Davíðsdóttir (@katrintanja)

“Emom x12: 1 C&J w 185#”

Katrin was named the fittest woman in Iceland in 2015 and 2016.

SAM BRIGGS “YOGI BEAR” COMPLEX

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A post shared by Samantha Briggs (@bicepslikebriggs)

Snatch pull
High hang snatch
Snatch balance
Overhead squat
Snatch pull
Low hang snatch
Snatch balance
Overhead squat
Snatch pull
Full snatch
Snatch balance
Overhead squat

Samantha Briggs is a Fittest on Earth winner for 2013.

CHYNA CHO 3 POSITION SNATCH WORK

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A post shared by Chyna Cho (@chynacho)

A great workout for grip strength, the Chyna Cho technique will improve your overall training.

Chyna Cho is the owner of GoodForYouCrossFit.

DANI HORAN BARBELL WOD

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A post shared by Danielle (Horan) Jenny (@danihoranjenny)

Minutes 1-3 – 5 Clean And Jerk 115/75
4-6 – 4 Clean And Jerk 155/105
7-9 – 3 Clean And Jerk 205/145
10-12 – 2 Clean And Jerk 245/165
13-15 – 1 Clean And Jerk 275/185

Danielle Jenny Horan is a seven-time CrossFit Games athlete.

Bonus: Here are two Barbell Complexes for beginners, designed for fat loss.


If you have any questions or need further clarification about this article, please leave a comment below, and Tommy will get back to you as soon as possible.

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Tommy Messano

Tommy Messano

Writer with bylines at @cagesideseats @sherdogdotcom & @MiddleEasy

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