Thursday 19 January 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 and group size 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.

Some video demos:
WOD Demo
In case the first link won’t work :)

Also, we did this workout on 13 September – compare weights – whiteboard on the picture page and in the 14 September post.

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A few pictures from yesterday…

More pictures from yesterday on the picture page.

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CrossFit HQ WOD:

“Elizabeth”

21-15-9 reps of:
Clean 135 pounds
Ring dips

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One Response to Thursday 19 January WOD

  1. Rey says:

    115-125-135

    20 burpee penalty

    Think I strained my lower back again. This sucks.

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