Thursday – 160107 – “The Bear Complex”

SWOD

15 min to work up to a heavy 5 rep Deadlift
Note: Increase 10 lbs from last heavy 5 rep Deadlift if it was over 250 lbs, and 5 lbs if it was under. Compare to 151112 or 151209.

WOD

“The Bear Complex”

Without dropping the bar, complete the following sequence, seven times:

-Power Clean;
-Front Squat;
-Push Press (have bar land behind head, in rear-rack position);
-Back Squat;
-Push-Press (have bar land on chest, in front-rack position).

Once you’ve completed the sequence seven times consecutively without dropping the bar. Add weight, attempt another sequence of 7. Repeat for a total of five rounds.  Compare to 150203.

(westmetrocrossfit)10584586_967132660034300_1062617790_n

One of our newest members Andy getting after some KB Snatch!  It’s great to have you in the gym Andy!

Recent Posts

Leave a Comment