As Many Rounds As Possible (AMRAP) in 15 minutes:
1 Power Clean (95#/65#)
2 Front Squat (95#/65#)
3 Push Press or Jerk (95#/65#)
4 Back Squat (95#/65#)
Rules:
- No Squat Cleans. You must power clean the bar to full standing position before front squatting the weight.
- No Thrusters
- Must Push Jerk
Results
View this photo
View this photo
Similar to the Bear Complex movements, this WOD differs in that it builds the rep count after each lift into a barbell complex. The other main difference from the Bear though is that there is normally one more Push Press/Jerk at the end for an extra overhead press. Also this required a push jerk over the push press. Several commented that by the end of the workout some things “clicked” and they were able to improve a lift or refine their technique through that repetitive rep scheme.
Old Video of Bear Complex:
Bear Complex WOD [wmv][mov] » Sept 25 07
Watch and file this away for rowing and FGB7:
“Fight Gone Bad Rowing Strategy” with Angela Hart – video [wmv] [mov]
“BAM. Wallball.” ~ Angela Hart
Notes:
Barbells for Boobs “Amazing Grace” this Saturday 10/8. Register and be there.
- October is Breast Cancer Awareness Month; CrossFit supports this annually through their support of “Amazing Grace”
- WOD is “Grace”: A classic benchmark of 30 Clean and Jerks for time (RX at 135#/95#)
- To register ($35 includes a t-shirt) and donate go here; search for our box and complete the registration
- To purchase other gear that also benefits the cause you can go here
- Show up at 0930 or 1015 on Saturday and run through Grace
- If you do not wish you donate you can still complete the WOD