OHS
5-5-5-3-3-3
10 min EMOM of the "DB Bear Complex":
5 DB Deadlifts
5 DB Hang Power Cleans
5 DB Thrusters
The 2 DBs are a total of 45% BW (bodyweight), i.e., each DB is 22.5% BW. Coach Mike "Rut" Rutherford down at CrossFit KC is responsible for the DB Bear Complex - he writes about it in CrossFit Journal #58.
Finale:
Take 10 minutes to complete one of the following: 200 DU's, 50 DU's, 25 DU's, 100 singles
Becca and Tracy in Fight Gone Bad
2 comments:
Hope you guys enjoyed this awesome looking work out. I hope to rejoin TSC Monday. I'll be in Charlotte this weekend brooming it up. I tried to keep active by doing classes over lunch, including my first ever kick boxing. I had no idea it was so much fun :)
OHS 5-5-5-3-3-3
33,38,43,48,53,58
(up to this point, my pr was 45.5...good night for upper body strength!)
10 min emom
5 db deadlifts
5 db hang power cleans
5 db thrusters
25#
finished 3 rounds with the emom, then just kept going...finished 7 rounds but it took me til 10:40.
I'm glad I went heavy (for me!) I'm usually sad when I think I could have done more but chickened out!
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