Thursday June 30 2016

IMG_8412

warm up

light to moderate sized dbells

  • 10 air squats
  • 10 ring rows single arm 5 per side
  • 100 m back pedel
  • 20 alternating bicep curls
  • 10 side raises
  • 10 bent over rear deltoid raises

Crossfit Bear Complex – YouTube

https://www.youtube.com/watch?v=Laa7BJHJWrw

Strenght

‘BEAR COMPLEX” taught 2 different ways

  • 5 Rounds For Load
  • Complete 7 Unbroken Sets of this Complex:
  • 1 Power Clean
  • 1 Front Squat
  • 1 Push Press
  • 1 Back Squat
  • 1 Push Press
Complete all 5 movements for 1 repetition of the complex. Complete the complex 7 times, unbroken (without letting go of the bar or resting it on the ground) for 1 round. Complete 5 unbroken rounds, increasing the weight and resting as needed between each round. Score is max weight used for your 5th unbroken round.
PICK A METCOM OR 2? with time permitting

wod 1 – 3 RFT:

200m Run 50 Double Unders or 100 Singles 12 Ring Rows

wod 2 – 3 RFT:

25 Burpees 1/2 or bench 20 Kettlebell Swings (70#/45#, OR MANAGEABLE WEIGHT, eye level) 15 DB Push Presses (MANAGEABLE WEIGHT)

wod 3 – 5 hill sprints 15 sec up 45 sec recovery