warm up
light to moderate sized dbells
- 10 air squats
- 10 ring rows single arm 5 per side
- 100 m back pedel
- 20 alternating bicep curls
- 10 side raises
- 10 bent over rear deltoid raises
Crossfit Bear Complex – YouTube
https://www.youtube.com/watch?v=Laa7BJHJWrw
Strenght
‘BEAR COMPLEX” taught 2 different ways
- 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.
PICK A METCOM OR 2? with time permitting
wod 1 – 3 RFT:
200m Run 50 Double Unders or 100 Singles 12 Ring Rows
wod 2 – 3 RFT:
25 Burpees 1/2 or bench 20 Kettlebell Swings (70#/45#, OR MANAGEABLE WEIGHT, eye level) 15 DB Push Presses (MANAGEABLE WEIGHT)
wod 3 – 5 hill sprints 15 sec up 45 sec recovery