2 x 5, 1 x 5+
12 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: Strict pull-ups - 3 sets of max reps. If you can get more than 10, then add some weight. In between sets, mob something - your choice.
People were always telling Ted to watch where he was walking . . . they just didn't know he'd take it so literally.
1 comment:
BBG - 'B' (?) Lift
Back Squat:
WU - Bar, 135
WS - 175# x 5,5,5 "PIPR"
Bench:
WU - Bar,135,185
WS - 205# x 5,5,5 "PR"
Deadlift:
WU - 135, 185
WS - 225# x 5 "PIPR"
Post a Comment