Bear Complex


Workout of the Day 7/27/2017 – Thursday


A. Maintenance
Deadlift 7 x 2

B. Met-Con/Strength
Bear Complex – 5 Rounds:
7 Reps of the Following Sequence:
Power Clean
Front Squat
Push Press
Back Squat
Push Press

The entire sequence counts as 1 rep and the bar needs to be touch and go at the start of each sequence. You can not squat clean at the start to count the Power Clean and Front Squat. You can, however, Thruster out of the Front Squat to combine the Push Press. You can also Thruster out of the Back Squat. Each Push Press (or Thruster) needs to be completely locked out with head through the window. You can rest the bar in the hang, the front rack, or the back rack during the sequence, but not on the ground. Rest as needed between rounds. The goal is to increase weight at each round. An example would be: 95-105-115-125-135. 

CrossFit Lite

A. Met-Con
400m Run x 3
300m Row x 3

Rest as needed. Maximal effort on each. Score each.

B. Met-Con
5 Rounds:
10 Wall Balls (16#/12#)
10 Overhead Weighted Lunge Steps (45# plate/35# plate)

CrossFit 101

Back Squat 5 x 5

Tabata 20/10:
Ring Rows
Air Squats