75% x 5
85% x 3
95% x 1+
10 min EMOM of the following dumbbell complex:
3 DB Hang Cleans
3 DB Push Press
3 DB Overhead Reverse Alternating Lunge (3/side for a total of 6)
(Courtesy of CrossFit KC)
DB loading is 45% BW (total, not per DB). Note that these are hang cleans, not hang power cleans, so you must receive them in a full squat position.
Overhead Reverse Alternating Lunge: Hold both DBs overhead, step backward with one leg into a lunge position, lightly touching knee to the ground.
Your score is recorded as "X/Y," where X = # of rounds completed on the minute and Y = # of rounds completed for the remainder of the 10 minute period.
Compare to 10/13/10.
Tracy and Lori N. bench pressing
02/24/11
02/24/11
3 comments:
Bench Press
75% x 5- 165#
85% x 3- 190#
95% x 4- 210#
10 min EMOM of the following dumbbell complex:
3 DB Hang Cleans
3 DB Push Press
3 DB Overhead Reverse Alternating Lunge (3/side for a total of 6)
Completed 10 rounds w/40#
Bench Press
75% x 5 195
85% x 3 225
95% x 1+ 250 x 3
10 min EMOM of the following dumbbell complex:
3 DB Hang Cleans
3 DB Push Press
3 DB Overhead Reverse Alternating Lunge (3/side for a total of 6)
(Courtesy of CrossFit KC)
*completed 45# db's
Bench Press
75% x 5-150#
85% x 3- 170#
95% x 2- 190#
10 min EMOM of the following dumbbell complex- used 30# DB's
3 DB Hang Cleans
3 DB Push Press
3 DB Overhead Reverse Alternating Lunge
Fell behind last few rounds!
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