CrossFit WOD- 181128

I see Mitch is starting light…


Bear Complex

Power clean+ Front Squat+ Overhead+ Back Squat+ Overhead

*All 7 reps unbroken
*5min max rest
**Score is weight


Optional Buy Out
“Body Armor v5”

1*4 Super Sets
ME DB strict press*
5 double kb deadlifts**

*Pick weight on your press but you must complete at least 5 every time you pick the dbs
**Pick weight, suggested is 70# KB


* A lifting day unlike others: bear complexes. Not only is this going to be a moderate weight (turned heavy by the end of the set) but it is also going to be a vehicle for skeletal muscle hypertrophy and body fat loss.

*This is a great mental test for those who feel like they struggle with mental toughness.

*The time required to do the 25 reps per set is in such a place where we can train the anaerobic/phosphocreatine system. This is a system that is trained through HIIT and because we are using weights to do so, it’s like a double whammy.

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