Monday, June 22
50 day burpee challenge: Day 21
Complete 21 burpees today and make up for any missed days
"Bear Complex"
5 rounds, 7 sets of the following sequence:
power clean, 1 rep
front squat, 1 rep
push press, 1 rep
back squat, 1 rep
push press, 1 rep
Work one time through a single rep of each exercise. Complete seven times for one round. Do 5 rounds total working up to your max. Rest as needed between rounds.
This complex is not done for time. It is a strength and tenacity workout. Rest as much as necessary between sets, and even during them -- you just cannot put the bar down. You may put the bar down when the round is over. Once you have finished your seven rotations, you may rest, then add a little weight and go at it again. The bar may touch the ground only when you start the power clean, but it must be a touch and go thing.
Post weight for each round to comments
Lowcountry Crossfit West Ashley, Charleston, SC
50 day burpee challenge: Day 21
Complete 21 burpees today and make up for any missed days
"Bear Complex"
5 rounds, 7 sets of the following sequence:
power clean, 1 rep
front squat, 1 rep
push press, 1 rep
back squat, 1 rep
push press, 1 rep
Work one time through a single rep of each exercise. Complete seven times for one round. Do 5 rounds total working up to your max. Rest as needed between rounds.
This complex is not done for time. It is a strength and tenacity workout. Rest as much as necessary between sets, and even during them -- you just cannot put the bar down. You may put the bar down when the round is over. Once you have finished your seven rotations, you may rest, then add a little weight and go at it again. The bar may touch the ground only when you start the power clean, but it must be a touch and go thing.
Post weight for each round to comments
Lowcountry Crossfit West Ashley, Charleston, SC
I really enjoyed this workout though I didn't do as well as I thought I would. Starts easy but gets rough quick!
ReplyDelete75-95-115-125-135F(failed on last rep!)
Good start to the week though!
Lowcountry Crossfit West Ashley, Charleston, SC
Brittany:
ReplyDeleteDid this one at work. The push press from the back squat was giving me trouble at the end. Couldn't get it with the 90, so caused me to fail the last round. Just have to try harder next time.
50-60-70-80-90F
lowcoutry Crossfit West Ashley, Charleston SC
75-95-115-125-135(f) I failed last rep as well. This workout was total a B*TCH!! Great workout though. See you tomorrow!
ReplyDelete33-38-43-48-53. that last push press was hardest part for me by far. very fun though...thanks everyone for the encouragement!
ReplyDelete53-58-63-73-78F
ReplyDeleteThe push press from the back squat is what got me as well.....awkward for my left shoulder.
Lowcountry Crossfit West Ashley, Charleston, Sc
ok....with a bum ankle did
ReplyDelete33/38/43/48/48
great workout...at least I was able to work on my form..there is always a silver lining! :)
great job everyone....oh...and, I made a touchdown at football! I equate that to my Crossfit WODS :)
great job to everyone who completed this wod.. definitely challenging, but one of my favorites!!
ReplyDelete65-95-125-140-150
Lowcountry Crossfit West Ashley, Charleston, SC
45-48-55-60-65F
ReplyDeleteI like this one but kept getting dizzy on the power clean which was totally throwing me off. Look forward to doing it again.
Lowcountry Crossfit West Ashley, Chalreston, SC