Tuesday 13 September WOD

FOR MAX WEIGHT:

3 Sets
“Bear Complex” 

Post your max weight used on a set and [any] penalties. 

This is how the bear complex works:
1 SET = 7 REPS
1 REP = 1 Power clean
               1 Front Squat
               1 Push Press
               1 Back Squat
               1 Push press

Each set is to be done WITHOUT LETTING GO OF THE BAR, AND NOT LETTING THE BAR REST ON THE GROUND
A 5 burpee penalty is given for each infraction.

What you CAN do:
-Deadlift into high hang, rest, then clean or power clean/front squat
-Clean instead of power clean/front squat/hang power clean
-Jerk instead of press or push press 
-Take as much time as you want between sets 

To recap, 1 REP is 5 separate movements that flow into the next, and one SET is 7 CONTINUOUS REPS with no breaks. 

REMEMBER, this is not for time! This is to to perform a set of the bear complex at the highest weight you think you can do today. Typically the bear complex is 5 sets, but because of time constraints, we will do 3. I recommend you partner up so one person can keep track of how many reps you have done and rest and then switch.

See you out there!
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BURPEE CHALLENGE

TODAY’S REPS: 16

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CFCC in action. And, welcome Misty!!

Mike working hard

12 September whiteboard

More pictures from yesterday on the picture page.

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CrossFit HQ WOD:

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

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5 Responses to Tuesday 13 September WOD

  1. Frogger says:

    ohhhhhh, boyyyy. I thought about doing the HQ WOD, but this one had more reps, so I thought, “What the hell…”

    I thought about going heavy, but then common sense kicked in. I decided upon 95lbs, and I don’t regret it!

    95lbs, 5 burpees (“Rep” 5, 3rd set)

    Miss you guys… Already starting to get cool up here.

    Kevin

  2. Andy says:

    The plan was to do 145/165/180, but ended up being:

    135-155-xxx

    grip was totally shot after 155, strength-wise and skin-wise. still a 20lb pr :) maybe next year i’ll get a bodyweight bear…

  3. Rey says:

    There was 5 of us today but can’t remember any of their weight or penalties.

    Me – 95-115-125 no penalties.

    Worked on snatching this morning too. PR of 160#

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