Build Up to a 2RM Bear Complex (1 rep of the following in order) E3MOM x 5 Sets
1 Power Clean to
1 Front Squat or 1 Squat Clean to
1 Push Press or Jerk (split or power) or Thruster to
1 Back Squat to
1 Back Rack Push Press or Jerk (split or power) or Thruster
and Repeat without resting bar on ground
For Time:
25 Over The Bar Burpees
8 Bear Complexes 115/80 RX+ 135/95 MRX 95/65
150 Double Unders
6 Bear Complexes
15 Over The Bar Burpees
4 Bear Complexes
50 Double Unders
2 Bear Complexes
CFHSV Running & Endurance WOD:
40:20 EMOM Training:
10 Rounds, rest 1 minute between rounds
-Calories on the bike
-Unanchored Ab-Mat Sit-Ups
-Dumbbell Snatch, Alternating
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Kim checkin that watch before she out runs the rain. Kim trains quietly and hard. She can do it all and continues to grow as an athlete. You bad!
Rockstar!
Kim is always ready, and after years and years of hard work, she still continues to get stronger and fitter! She can do it all and is determined and motivated. Way to go Kim! 😄
Action packed awesome picture of Kim and some serious CFHSV CFers that don’t let a little water stop them from training!
Kim is awesome, one of my gym favorites!
0800:
220 PR – 235(1/x)
12:45 RX+
0900:
440 w/ 75# DB
185/12:06 rx+
R&E 490 50lb db
Running and endurance
12 and 13 cal on bike
20 sit ups
15 db snatches @50
477
I was riding the assault bike by some bad dudes.
10:00 class
185/16:28 scaled @135
Rowed 800-600-400-200
R&E @9AM = 490 reps with 50lb DB
Open Gym – Today’s WOD :
11:43 rx +
R&E 8AM : 510 reps with 35lb DB
Open Gym: today’s WOD
A. 150
B. 13:18 RX+
9am R&E: 442 reps w/ 50# DB
10am WOD: 195# / 14:37 Rx
9:52 Rx+🥈
275 Bear 1 rep
A: 185
B: 21:40 RX
8:00am Class:
R&E – 558 reps with 50# DB
Bike – 14/12/12/13/13/13/12/12/12/12
AbmatSit-up – 28/29/29/29/29/27/26/25/26/26
DBSnatch – 16/16/17/16/16/16/15/16/15/16
Totals – 58/57/58/58/58/56/53/53/53/54
– Great class Misty!! Kim is one bad crossfitter. She’s strong, fast and super sweet!!
R&E 9 a.m.
Training
10 a.m. WOD
140, 160×(missed second clean), 160×(missed last jerk)
9:52 RX+
225
10:29 Rx+ with bar facing burpees