5 Rounds
Bear Complex (7 reps)
Bear Crawls
CrossFit HQ sums it up this way:
"The bear is what's known as a complex. In other words, you will do a certain sequence of exercises in order to complete one "rep" in this workout. You will complete 7 "reps" in each round, for a total of 5 rounds.
Starting weight is 65#, and ending weight is on the individual. Goal here is for max loads, not time, so there is no time component. Rest is as needed, but with a catch: If you are in the middle of a round, there is no resting with the bar on the ground. The bar must stay off the ground (however you want to) until that round of 7 complexes has been completed. After the first set of seven is done, you can put the bar down to rest, add weight, and chalk up as needed.
This is the complex to be completed: Power Clean, Front Squat, Push Press, Back squat, Push Press. You can combine the front squat/push press and the back squat/push press into thrusters if you wish, but you must stand in the clean prior to attempting the front squat or thruster."
Sounds diabolical.
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Bear Complex (7 reps)
Bear Crawls
CrossFit HQ sums it up this way:
"The bear is what's known as a complex. In other words, you will do a certain sequence of exercises in order to complete one "rep" in this workout. You will complete 7 "reps" in each round, for a total of 5 rounds.
Starting weight is 65#, and ending weight is on the individual. Goal here is for max loads, not time, so there is no time component. Rest is as needed, but with a catch: If you are in the middle of a round, there is no resting with the bar on the ground. The bar must stay off the ground (however you want to) until that round of 7 complexes has been completed. After the first set of seven is done, you can put the bar down to rest, add weight, and chalk up as needed.
This is the complex to be completed: Power Clean, Front Squat, Push Press, Back squat, Push Press. You can combine the front squat/push press and the back squat/push press into thrusters if you wish, but you must stand in the clean prior to attempting the front squat or thruster."
Sounds diabolical.
Post time to comments
Posts
2 comments:
Work out was tough and adding the crawls made it killer.
As rx'd...I think time was either 12:54 or 14:54 can't remember. Josh can call it.
I agree, the crawls after each Bear set did me in. 10 and change. What a beating.
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