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Bear Complex

Metcon

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Workout

16January2017

Warm-up

200 Meter Run

2 Rounds:
15 x Air Squats
10 x Push Ups
5 x Pull Ups
30 sec Hollow Hold

200 Meter Run

Strength & Skill

Bear Complex (15 min to find 2rm)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Bear Complex

*Can not drop barbell between reps

Metcon

Metcon (AMRAP - Reps)

Partner EMOM 20:
-Shuttle Sprints (3m, 6m, & 9m)
-OHKBS (53/35)

Min. 1
A: Shuttle Sprint
B: KBS w/ Time remaining

Min. 2
B: Shuttle Sprint
A: KBS w/ Time Remaining

**Keep alternating for remaining EMOM
**Count Total KBS for Reps

Want to see some of these movements in action? Check out our .

Whiteboard:

Monday, January 16, 2017

Clients:

Clients

1

Brendan
Wuest

5:00 PM CrossFit

1 x 2 @ 235 lbs

2

Justin
Stein

9:30 AM CrossFit

1 x 2 @ 205 lbs

3

Kent
Higginbotham

5:00 PM CrossFit

1 x 2 @ 185 lbs

4

Chad
Miller

9:30 AM CrossFit

1 x 2 @ 155 lbs

4

Colin
Wright

4:00 PM CrossFit

1 x 2 @ 155 lbs

4

Jason
Mashburn

5:00 PM CrossFit

1 x 2 @ 155 lbs

5

Steve
Johnson

9:30 AM CrossFit

1 x 2 @ 145 lbs

6

Kevin
Largent

9:30 AM CrossFit

1 x 2 @ 135 lbs

6

Rob
Zarrella

5:00 PM CrossFit

1 x 2 @ 135 lbs

7

Bob
Naes

4:00 PM CrossFit

1 x 2 @ 120 lbs

8

Jim
Welch

6:00 PM CrossFit

2 x 2 @ 115 lbs

8

Melisa
Self

5:00 PM CrossFit

1 x 2 @ 115 lbs

9

Private

4:00 PM CrossFit

1 x 2 @ 105 lbs

9

Ninette
Campbell

4:00 PM CrossFit

1 x 2 @ 105 lbs

10

Laura
Priaulx

5:00 PM CrossFit

1 x 2 @ 95 lbs

11

Linda
Boman

4:00 PM CrossFit

4 x 2 @ 65 lbs

11

Kimberly
Fleming

9:30 AM CrossFit

1 x 2 @ 65 lbs

12

Karen
Boulware

6:00 PM CrossFit

1 x 2 @ 55 lbs

13

Lisa
Goforth-Naes

5:00 PM CrossFit

2 x 2 @ 45 lbs

14

Andrew
Stitzel

5:00 PM CrossFit

1 x 1 @ 165 lbs