December 6, 2013

Posted by on Dec 6, 2013 in WOD's | Comments Off

Happy Friday!

Today we’re doing the Bear Complex.

1 Rep =

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

7 Reps = 1 Set

Goal is to not set the bar down and rest during a set.  If you need to rest, do it with the bar on your back or in the front rack position.

You will be doing a total of 5 sets.  Take as much rest as necessary between sets (maybe 3-5 minutes).  This is not for time, but for maximal load.  First set should be fairly light, and you should add weight every set.

 

Happy Friday

Jefferson City CrossFit 1301 Creek Trail Dr Jefferson City, MO 65109