Strenght Bear complex
“Bear Complex” CrossFit WOD, Video Demos | WODwell
wodwell.com/wod/bear–complex/
Complete all 5 movements for 1 repetition of the complex. Complete the complex 7 times, unbroken (without letting go of the bar or resting it on the ground) for 1 …
- 5 Rounds For Load
- Complete 7 Unbroken Sets of this Complex:
- 1 Power Clean
- 1 Front Squat
- 1 Push Press
- 1 Back Squat
- 1 Push Press
Complete all 5 movements for 1 repetition of the complex. Complete the complex 7 times, unbroken (without letting go of the bar or resting it on the ground) for 1 round. Complete 5 unbroken rounds, increasing the weight and resting as needed between each round. Score is max weight used for your 5th unbroken round.
The goal is to work up to max load on the 5th round. WARM UP
- 10 goublet squats
- 10 side to side lunges with goublet squats
- foam roll posterior chain and squats
- 6 bottom up pushups or perfect one
- lat roll
Metcom for time For Time: – 1 km Row or run – 40 Wall Ball @ 20/14lbs – 50 Ring Push Up’s – KB Swings @ 24/16kg – 50 MB Cleans – 1 Km Row or run SCALED DOWN VERSION OF WOD Metcom for time For Time: – 600 m Row or 200-400 m run – 20 Wall Ball @ MW – 20 snake push ups – KB Swings @ MW – 20 MB Cleans – 600 m Row or 200-400 m run