CROSSFIT BEAR COMPLEX

Friday, January 24, 2020

Work Out of the Day

“CrossFit Bear Complex”

This will be a “different Bear”. In the past we’ve ALWAYS done a strict Bear Complex where you could not merge movements. While it makes the WOD harder, if you were able to merge movement you could most likely go a little heavier…but we’ll see! Today we’re doing “CF Bear Complex”. You can merge the following movements: PC+FS+PP may be a squat clean thruster. BS + PP may be a rear rack thruster.

5 rounds of 7 UB sets of the following complex:

PC
FS
PP
BS
PP

  • You must increase load by minimum 5# each round
  • Failing at any set = scaling
  • No “testing rounds> Once you pic kup the bar you are starting that round
  • You must have a partner in this WOD – 2-3 to a bar mandatory (for counting)
  • Score = load completed on 5th round

RX+

Silverback Primer
3 Sets Not For Time:
7 Tempo Kettlebell Deadlifts
7 Seated Box Jumps
:30 Second Pole Prying

Front Squat
On the Minute x 9:

Min1: 1 Front Squat @ 81%
Min2: 1 Front Squat @ 84%
Min3: 1 Front Squat @ 87%
Min4: 1 Front Squat @ 84%
Min5: 1 Front Squat @ 87%
Min6: 1 Front Squat @ 90%
Min7: 1 Front Squat @ 87%
Min8: 1 Front Squat @ 90%
Min9: 1 Front Squat @ 93%

“Blue Steel”
3 Rounds:
7 Power Snatches (75/55/45)
7/5 Toes to Bar
7 Box Jumps (24/20)
–50/35 Calorie Bike Erg–
3 Rounds:
7 Power Snatches (75/55/45)
7/5 Toes to Bar
7 Box Jumps (24/20)
–50/35 Calorie Bike Erg–
3 Rounds:
7 Power Snatches (75/55/45)
7/5 Toes to Bar
7 Box Jumps (24/20)

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