Strength: Squats-It’s De-load week so we’re only doing the warm up sets from the strength program. Focus on depth and get your legs ready for the wod.
late class looking surprisingly fresh after a wod
Wod: “Bear Complex”
5 rounds of 7 reps of:
A. Hang Power Clean
B. Front Squat
C. Push-Press
D. Back Squat
E. Push-Press
Each of the movements done in order constitutes one rep. Each rep begins and ends in the Hang Clean position and the bar may not touch the ground until the end of the round (7 reps). You may rest the bar on your back or on your thighs if needed. If you drop the bar there is a 5 burpee penalty. The goal is to increase the weight each round and you can rest in between rounds but there will be a time limit so you will need to be efficient.
Weights for Bear Complex
What’s Rx?
Scott,
Struggling w/a knee issue from last week. Sub for squats or less weight?
Rx = starting with a tough weight, adding weight each round and completing all 5 rounds. Each individual must determine what a good starting weight is and how much to increase each round.
Craig – There’s not a sub for the squats. If you have stiffness/soreness you can try the wod using less weight. If you have pain in the knee then you should rest & recover so you can heal up and be 100% for the next wod you do.
What a great workout. For all of you who are deciding whether to come tonight – COME. Being untimed, it gives you an amazing workout, with plenty of time for the coaches to help tweak your form on some of CF’s most important movements without slowing you down like a timed wod.
See you tonight!
Could not agree with Nick more!
wow….I sucked out loud at this one!! Better luck tomorrow.