Monday
“Bear Complex”
5 Rounds, 7 sets of the following sequence:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
Rest between rounds as needed.
The goal is to work up to max load on the 5th round.
Break up or combine the movements any way as long as the following rules are met:
NO RESTING ON THE GROUND (even to re-grip) during each round
Power Cleans starts at the ground and finishes standing with full hip extension
Squat Cleans or Deadlifting to Hang Power Cleans are acceptable
The squats have to go BELOW parallel
Presses finish with lockout overhead, Push Jerks are acceptable
Combining Front Squat and Push Press is acceptable but if Squat Clean method is used, one must stand first before doing Thrusters.
Post number of rounds, loads and/or fouls to comments.
The Bear Complex!!! this is one of those love/hate WOD…my forehands they r about to explode…
95/115/135/155/165
Good job guys @ 9am class!!!
I think I need to borrow Armando’s shoulders for this one next time.
95/115/125/130/135(3 reps only)
Oddly enough, I actually have what they call a Bear Complex, it came from years of crapping in the woods when I was a kid. Needless to say, I was a little worried at first when I saw the WOD today.
65/70/75/80/85
I know I had a few fouls, mainly resting on the ground! Nice to see everyone again after vacation.
95/105/115/125/135 X 2 (FINISHED REST OF SET) great workout!! It takes a lot of cardio that you wouldn’t expect it caused me to do the white boy shirt take off.
55/65/75/85/85 Had some fouls in the last two sets with some drops from the back squat to overhead press, resulting in some timeouts 🙂
So, I kind of liked tonights workout (but my weights were also lighter than everyone else’s). It was tough, but I made it through. Glad to be back in the gym after having a week off (although I really did enjoy my time at the beach!) 45-55-60-60-60
Yea Jess, you looked really good tonight.
There was a lot of the “F” bomb being thrown around tonight………..can anyone say “FRUSTRATED” How about “FOUL”……?
To be able to throw the weight around for 4 of the 5 movements in a sequence, and have to “foul” because of what seems like such a small detail. UGH! My fouls were in the final movement from back squat into last push press-
The funny thing about Crossfit is that now I’m Pi$$ed and want to try this again!
OK, first post but I liked this one too! I gotta be nuts… Anyway, great job by all tonight! I managed all rounds, like Jess (welcome back!) I took it lighter than the rest. 45, 50, 55, 60, 65. Dropped once with the same push press from the back. Better next time!!!
Great Workout Today but I am really sore all over already! I can’t even imagine how I am gonna feel tomorrow.
55-65-75-80-85