Saturday 08/31/13

Reminder - we do not have class on Labor Day (Monday, 09/02/13).


Bench Press
2 x 5, 1 x 5+


20 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.


Finale: 8 minutes of mobbing your shoulders


Diana and a successful deadlift

4 comments:

AndyB said...

Happy Labor Day All!

Bench Press
2 x 5, 1 x 5+ *240 x 5*

20 min EMOM of the "DB Bear Complex":
5 DB Deadlifts
5 DB Hang Power Cleans
5 DB Thrusters
*45# - 6EMOM / +7 in remaining time*

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.

Tyler Holm said...

Bench Press
2 x 5, 1 x 5+
210x4
210x3
210x3

20 min EMOM of the "DB Bear Complex":
5 DB Deadlifts
5 DB Hang Power Cleans
5 DB Thrusters

40#
12 full rounds +5 rounds +5 DL

Oof da. Tough workout today

Diana said...

Bench Press 2 x 5, 1 x 5+
75x5
75x5
75x6

20 min EMOM of the "DB Bear Complex":
5 DB Deadlifts
5 DB Hang Power Cleans
5 DB Thrusters

15# 20 rounds, loved this one! Which tells me I need to go heavier next time.

Mrs. G. said...

Bench press 2x5, 1x5+
Warm 45x5, 65x3-f
Work 65x5x5x7

20 min emom
5 db deadlift
5 db hang power clean
5 db thrusters
(15#)
All 20 rounds

 
Testify Strength & Conditioning | Designed by Techtrends | © 2007-2008 All rights reserved