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Components
Bear Complex
CLOUDKICKER
Settings
Location
(All)
CrossFit VU
Program
CrossFit
Date
Workout
Tuesday Cardio + Weightlifting - CrossFit VU
Class
(All)
5:00 AM CrossFit
6:00 AM CrossFit
8:30 AM CrossFit
4:30 PM CrossFit
5:30 PM CrossFit
6:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
23 (9/14)
Workout
Tuesday Cardio + Weightlifting
Warm-up
AMRAP x 4 MINUTES (Flow)
10 Alt. Groiners
10 Bootstrappers
10 Alt. Samson Stretches
10 Lunge w/ Thoracic Twist
Immediately into…
AMRAP x 4 MINUTES (w/ empty bar, EZ pace)
10 Alt. Elbow Punches
5 Hang Muscle Cleans
5 Front Squat
5 Strict Press
5 Back Squat
Strength
Bear Complex (Heavy Complex )
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Bear Complex
ON A 12:00 RUNNING CLOCK...
Build to a Heavy Bear Complex
Workout
CLOUDKICKER (Time)
5 ROUNDS FOR TIME
5 Unbroken Bear Complex* (115/75)|(75/55)
400m Run
*1 Bear Complex = 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press
(Score is Time)
*30 min cap
RX+
135/95
Scaled
Less weight
200m run
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, May 04, 2021
Male Clients
1
Ian
Hopper
5:30 PM CrossFit
1 x 5 @ 205 lbs
2
Stefan
Chamlis
5:30 PM CrossFit
1 x 5 @ 195 lbs
Failed 205
3
Bruce
Vredenburg
5:00 AM CrossFit
1 x 5 @ 175 lbs
4
Nick
Trzesniowski
8:30 AM CrossFit
3 x 5 @ 135 lbs
4
Eli
Brewton
6:00 AM CrossFit
1 x 5 @ 135 lbs
4
Jason
Rabinowitz
5:00 AM CrossFit
1 x 5 @ 135 lbs
5
Dustin
Krohn
8:30 AM CrossFit
1 x 5 @ 115 lbs
5
Kenneth
Smith
8:30 AM CrossFit
1 x 5 @ 115 lbs
6
William
Striepeck
8:30 AM CrossFit
1 x 2 @ 155 lbs
Female Clients
1
Katie
Brookes
8:30 AM CrossFit
1 x 5 @ 120 lbs
2
Anita
Dean
8:30 AM CrossFit
1 x 5 @ 115 lbs
2
Jessie
Pickett
8:30 AM CrossFit
1 x 5 @ 115 lbs
2
Sam
Quale
5:00 AM CrossFit
1 x 5 @ 115 lbs
3
Alyssa
LaFleur
5:00 AM CrossFit
1 x 5 @ 105 lbs
3
Jordyn
Bennett
6:30 PM CrossFit
1 x 5 @ 105 lbs
3
Rachel
Vrooman
4:30 PM CrossFit
1 x 5 @ 105 lbs
3
Shayna
Rogers
5:30 PM CrossFit
1 x 5 @ 105 lbs
4
Abby
Morales
5:30 PM CrossFit
1 x 5 @ 100 lbs
5
Carmen
Thompson
4:30 PM CrossFit
1 x 5 @ 95 lbs
5
Lacy
McKinley
4:30 PM CrossFit
1 x 5 @ 95 lbs
6
Crystal
Berry🫐
6:00 AM CrossFit
1 x 5 @ 85 lbs
7
Kimberly
Krohn
8:30 AM CrossFit
1 x 5 @ 75 lbs
400m run
8
Jessica
Kelly
5:00 AM CrossFit
1 x 1 @ 85 lbs
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