Thursday June 13, 2019

 

CrossFit

Bear Complex 7-7-7-7-7

Use the heaviest weight you can for each set.
Rest as needed between sets.

One rep is:
1 Power Clean
1 Front Squat
1 Push-Press
1 Back Squat
1 Push-Press

Complete 7 reps for one set.

5 sets total working up to your max. Do not let go of the bar. If you do, you must restart the set.

 

Bootcamp

#23

Warm-up
Horse Stance Punch
High Knee Leg Balance into warrior 3
WOD
1 Box Jumps (L2), Box step ups (L1)
Push-ups (L1), Bar dips, (L2), Ring Dips (L3)
2 Inchworm
Rope climbs (L2), Rope climbs from floor using legs (L1)
3 Running Mountain Climber
Inchworm
4 180 Mountain Climbers
Pull-ups (L2), Ring Rows (L1)
5 Donkey Kicks
Frogger
6 Jumping squats
Rope climbs (L2), Rope climbs from floor using legs (L1)
Recovery
PVC Dislocates
Lacrosse ball glutes