WED 06.04.14

Ellen on L-sit Hold

Ellen on L-sit Hold

Today’s schedule

6a: All Levels CrossFit- Becca
7a: All Levels CrossFit- Becca
8a: Open Gym- Becca
12n: All Levels CrossFit- Amy
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Jason
8p: Open Gym- Jason

Workout of the Day (WOD)

A. Bench Press: 3 sets of 5 Worksets. Same weight all sets. Final set max reps.

B. Rep Rounds of 20-15-10-5
Floor Wipers (135/95)
(2x) Barbell Lateral Hops
Wall Ball Shots (20/14) 10ft target

And coming tomorrow…

A. Bear Complex: In 15 minutes working up to a heavy set of 3 cycles of Bear Complex. Bar may not touch the ground for set of 3 cycles to count.

Bear Complex 1 cycle:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Back Press

B. 3 Rounds For Time*
3 Cycles Bear Complex (120/85)
30 Cal Row
Rest 3 minutes between rounds

*Time Caps per round:
3 minute Time Cap for round 1
9 minute Time Cap for round 2
15 minute Time Cap for round 3

Post max load for 3 cycles Bear Complex, and time to complete 3 rounds. If time cap reach before finishing row, rest 3 minutes and continue to round 2. Score is now total calories rowed before time caps.
Ex1: 175#, 11:40.
Ex2: 95#, 72 cal

Join the discussion 14 Comments

  • Bhagwan says:

    and a 21:08 5K.Some random thghouts on this beautiful Sunday1. Brian, I hope you enjoyed your rest day2. When word spread at Hoboken that we knew EJ they escorted us to the VIP room and gave us manicures and pedicures. It was kind of nice3. Jimmie your support was so appreciated. You are awesome.and finally4. Angela you rocked that run, I am so proud of you.The folks from Metropolis showed up today and hit it hard. We represented with a great showing. Metropolis on 3

  • That’s the best answer of all time! JMHO

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