Mar 8, 2015

Monday 15.03.09

***15.2 SCORES DUE NLT 1900 CST***
Judges Available Monday Morning/Afternoon

Team WOD " Bear Complex Remix"
6 RFT, 135/95#

- 10 Deadlifts
- 10 Cleans
- 10 Push Press
- 10 Front Squats

Skill: L-Sits
- 3x attempts at 60/45/30 seconds each

Post loads and results to www.ironmajorcrossfit.com.


Coach's Notes. Normal start times of 0545, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go!

Team WOD: In honor of our surging US Market and Vladimir Putin's upcoming birthday, I give you the Bear Complex Remix! A traditional Bear Complex is a Power Clean, Front Squat, Push-Press, Back Squat, Push-Press. Today we remix that by eliminating the back-squat and adding some rounds (for time of course). In teams of two, conduct the following:
  • Partners can break up the reps in whatever manner they choose, however on each round the 10 deadlifts must be completed before the cleans, which must be completed before the push presses, before the front squats. One works while the other rests.
  • Check out this video for more information.
Scaling: Reduce the weight, but complete the same amount of reps. Substitute Push Jerk instead of push press if weight becomes too much.

Skill: L-Sits at 60 seconds / 45 seconds / 30 seconds. For the L-sits, start with your feet tucked and walk them out to the pike position depending on capability. Check out these videos for details.

2 comments:

Sean Carmody said...

Sean and Bryan W.: 14:09 Rx

Ross said...

3 rds solo @135 7:58