FOR MAX WEIGHT:
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.
Also, we did this workout on 13 September – compare weights – whiteboard on the picture page and in the 14 September post.
* * *
A few pictures from yesterday…
More pictures from yesterday on the picture page.
* * *
CrossFit HQ WOD:
21-15-9 reps of:
Clean 135 pounds