Time: 8:30 p.m.
Important! We'll start by meeting in the commons tonight and then go from there. CHS's musical is coming up in two weeks, so this will affect our Monday and Thursday class locations this week.
Skill Work
L-Sits
20 min EMOM of the "DB Bear Complex":
5 DB Deadlifts
5 DB Hang Power Cleans
5 DB Thrusters
Compare to 01/14/10.
The 2 DBs are a total of 45% BW (bodyweight), i.e., each DB is 22.5% BW, so a little math will be required. Coach Mike "Rut" Rutherford down at CrossFit KC is responsible for the DB Bear Complex - he writes about it in CrossFit Journal #58.
7 comments:
L sit
Mine was an "h" sit for 23.27 secs.
Bear thingy...
9/7 with 15lb
L sit - 34.41 (h sit)
DB Bear Complex - 11/6 (12 lb DB)
L sit - 4.51
DB Bear Complex - 20 (2 * 15 lb DB)
L sit (H sit) = 27.03
DB Bear Complex = 20 (10 lb. DB)
L-sit 39:58
DB Bear Complex
9/8 20#
L sit (H sit) = 17.40
DB Bear Complex
3 (2-25 lb. DB)
10 (2-15 lb. DB)
3/1/10
L-sit 26.07 (h-figure)
Dumbell Bear Complex - 10lb db
Score = 20
- 20 min EMOM (every min on min)
5 deadlifts
5 hang power cleans
5 thrusters
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