Strength WOD:
3-3-3-3-3
“Bear Complex”
Each rep or complex consists of 1 of each of the 5 lifts in order. Complete 3 consecutive reps or complexes of the following sequence:
Power Clean
Front Squat
Push Press or Jerk
Back Squat
Push Press or Jerk
Rules:
- Bar must touch the ground each sequence but cannot rest on the ground or it terminates the set.
- Goal is to increase loads each round to complete “The Bear” with a 3 rep max load.
- Rest as needed between sets; remember you have 20 minutes.
- No re-grip allowed.
- You must power clean the bar to full standing position before squatting the weight. (Deadlift to Hang Power Clean) is allowed. No squat cleans.
Conditioning WOD:
As Many Rounds/Reps As Possible (AMRAP) in 8 Minutes of:
Kettlebell Swing (70#/53#)
Thruster (95#/65#)
* Begin with 1 KB Swing and 1 Thruster, then 2 KB Swing and 2 Thrusters, then 3 and 3, etc. adding one rep to each movement in an ascending ladder until you reach 8 minutes.
Results
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The Bear Complex is both a strength and potentially a conditioning workout. Through multiple sets of each complex at lighter weight it has a cardiorespiratory effect while at load it demands efficient technique and a plan of attack (receiving the barbell from overhead to the rack; should you thruster or push press/push jerk after the squat). Once it’s heavy the mental challenge of not letting go of the barbell makes you hang on, get efficient, and push through the complex.
Coaching Tip: Receiving the barbell behind the neck
- Complete the push press/jerk overhead and stand tall
- Lower the bar with the chest up (vertical dip; do not bend forward or lean back)
- As you receive the bar onto the trapezius muscles (not the neck) bend your knees to absorb the load
- Practice receiving the bar by bending the knees to absorb impact at all loads to build the habit
The Dumbbell Bear: CrossFit Journal
Notes:
- Painting is underway and will be completed Tuesday!
- Congrats to Lou for his 100th WOD and Seth M. for number 250!
- Stop the Slop Challenge Winners will be named this week for the Weight Loss and Essay Challenge.
