WOD Blog
 | Thu, Feb 5 2015 |  |
 | Gymversary: Derrick Wils(1) |
| R- 2.4.15 | Bear Complex Introduction |
R- 2.4.15
(Check In)
1. Pull
A. 2×5 Dead Lift
B. 3×8 Romanian Dead Lift
2. Conditioning
3 RFT:
30 Cal Row
15 Deads, 225/155
30 Wall Balls, 20/14
4. Accessory Conditioning
EMOMx20:
Odd: 10 Calorie Row
Even: 10 unbroken Power Cleans (135)
|
Bear Complex Introduction
(Weight)
Warm up/skill:
400 m run
Bear movements
power clean
front squat
push press
back squat
push press
WOD:
Bear Complex
5 rounds of
7 sets of a sequence of
1 power clean
1 front squat
1 push press
1 back squat
1 push press
7 sets equals 1 round. 5 rounds to be completed.
The athlete cannot place the bar on the ground (except touch and go on power clean) until he/she has completed that set. RX 45/25 to start and increase your load until the end. Record max number of weight used on your 5th round if completed. Rest as much as needed between rounds.
http://media.crossfit.com/cf-video/CrossFit_TheBear.mov
| KaceyAnn | Yes | | | Jonathan | Yes | | | Todd | Yes | |
|
