19 Oct 2009
The Bear Complex
Compare to 1 July 2009
5 rounds of the Bear Complex at ascending weight with as much rest between rounds as necessary. There is no time component to this workout.
Each round is 7 reps of the complex:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
The bar will touch the floor on each power clean, but resting the bar on the floor constitutes failure. You can rest and regrip with the bar on your shoulders or at your hip. You can combine the movements (thruster), but you cannot do a full squat clean and skip the front squat. You can jerk the weight overhead if necessary.
See this video of the barbell Bear Complex being performed.
Zone Challenge meeting is on for 5PM today!
Schedule Change: Friday night classes are hereby at 6PM, effective this week.
Congratulations to Rachel for completing her CrossFit Level 1 Certification!!!! Check out the larger picture on the CrossFit main site
Monday, October 19, 2009 at 10:11
Reader Comments (3)
Did the bear complex at the following weights:
32-42-47-52-57
Did a good warm up then, bear complex,
43lb
53lb
63lb
73lb
78lb
Should have tried for 83!
65 x 7
95 x 7
105 x 7
115 x 7
125 x (4 + 1 + 1 + 1)
I've noticed that weakness exits the body faster when you're doing sets of 7 instead of sets of 4 or 1.