Sunday, April 30th

29
Apr

Sunday, April 30th

Oly WOD:

Sotts Press
4-4-4-4

Back Squat
8-8-8-8

Crossfit WOD:

Work up to a max across 7 sets:

“Bear Complex”
7 reps, touch and go, of the following complex:

Power Clean
Front Squat
Push Press
Back Squat
Push Jerk

“Touch and go” means the barbell does not pause on the floor between reps. If it does pause, the set does not count. Hold on tight and keep moving.

Compare to 11/18/15.

0 Response

  1. Liz

    Bear
    22-32-37-42 (actually listened to Lisa to stay put)-42-42-42
    First time being able to do this since October 2014!!!!

  2. heidi_w

    OLY
    Sotts Press (4 reps)
    25 | 30 | 35 | 45

    Back Squat (8 reps)
    110 | 115 | 125 | 135

    Bear Complex (7 sets)
    35 | 40 | 45 | 50 | 55 | 55 | 55

  3. Matt

    Bear Complex
    95-105-115-125-135-145( f3)-145(f-5)
    —compare to fall 2015
    —45-75-95-115-135-145-150(f-3)

  4. sallys

    Greenwich crossfit

    4×6 front squats up to 105

    17 min AMRAP

    10 front squats 65/95
    15 box jumps
    30 DUs

    A nice lazy 5+5 Rx

  5. JoJo

    OLY:
    Sotts:
    15-25-30-40
    Back Squat:
    145-145-160-175

    Bear Complex
    55-65-75-80-85-85-90

    OG:
    Bench Press:
    82×5
    95×5
    107 max 10reps

    5 Strict C2B
    5-5-5-5-5

  6. JLee

    Bear Complex: 65-75-86-90-90-95(5+2)-95(5+2)
    grip endurance no bueno ugh. terrible shooting pain in left hand

    Open Gym (themed “a bunch of things where I have to use my grip”)

    Parallel Ring Rows – 5 sets of 8-10
    Strict T2B – 5 sets of 5-7
    Strict Chin Ups – 5 sets of 5-7

    75# OHS hold – 30 sec x 3
    75# FS hold – 30 sec x 3

  7. Joe

    Squat 8-8-8-8:
    205-215-220-225

    Bears:
    95-100-105(f)-75-80-85-90

    Went full blown moron choosing the starting weight and paid for it. Probably should have hit more. Oh well

  8. johanna

    ???? complex:
    65-70-75-80-85-90-95PR
    Thanks to the gang for sticking around to push me through those last two. Push press was limiting factor.

  9. Rekas

    Bear complex (first timer!)

    55,65,70,75,80,85(f),85

    Tough mental game here for me. Hardest part was the transitions between each set.

  10. Roberts

    Slow 2 mile run in the park

    OG
    Bench
    85(5)-95(5)-107(11)(max reps)

    Strict pull ups 5×3
    T2b practice

  11. Alice

    Oly
    Sotts Press 4s:
    25-30-33-38×2-38×1 — wretchedly difficult.
    Back Squat 8s:
    135# across

    Bear Complex:
    55-65-75-80-75-75-75

  12. D-Nice

    Bear complex:
    40-45-50-55-65-70-55

    6/27/16 I did 5 bear complexes:
    25-35-45-65-75
    I remember we had the same strict rules, but I remember taking a lot more rest between sets, and these five took me an hour to get through.

    So this time wasn’t a lifetime PR, but it was a post-op PR, and that’s pretty darn good with me!