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Blog Friday, 6.3.2016

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Friday, 6.3.2016

  • by rbwrv
  • June 3, 2016

Friday, 6.3.2016

CrossFit Class Times: 5:30AM, 9:00AM, Noon, 4:00PM, 5:30PM

Open GYM: 8:00-9:00AM

Warm up:

2 Minutes of Jump Rope Practice

Dynamic Movements

Shoulder/Hip Mobility

Strength:

A) Snatch Grip Strict Press

-5×5 working to heavy 5

B) Supinated Pull up

-5xME

WOD:

5 Rounds

-10 Toes 2 Bar

-3 Bear Complex (155/105)

(Bear Complex – 1 Power Clean + 1 Front Squat + 1 S2OH+ 1 Back Squat +1 S2OH)

this is to be completed without dropping the bar

it can be done as a Squat Clean Thruster + Back Squat+ S2OH

BEAR COMPLEX (DEMO)

Accessory: 

3×30 Hollow Hold

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