Sunday
Jan222012
WOD Monday 120123
Sunday, January 22, 2012 at 9:17PM
CWOD:
“The Bear Complex”
5 Rounds, with two minutes of rest between each round of:
7 sets of…
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
This is for MAX WEIGHT. You CANNOT set the bar down in between your 7 reps. Only to TOUCH (NOT REST) the bar on the ground for each power clean.
So you complete a power clean then in to a front squat followed by a push press, bring it down on your back and perform a back squat, push press, and then back down to the ground to touch and restart the whole complex for 7 sets ... that makes 1 full round.
The goal is to build to your highest weight possible.
Post weights to comments.
Rob Orlando doing a set at 200lbs.
http://media.crossfit.com/cf-video/CrossFitHybrid_OrlandoBear200lbs.mov
Reader Comments (7)
Hey 'guys' - day 11 of the PUC. Hope all of you are doing well. I like to think you are already feeling a little stronger with your PU.
1a) 185, 205, 210, 215, 225(got push presses, failed first OHS)
1b) 165×4, 175
Conditioning:
15:00 until plate carries.
DNF. 100M in left grip failed. Did towel pull ups after.
Been sick, haven’t posted the last couple as I took them off. Feeling 70%. Happy with the strength part as I haven’t OHS in a long time. My wrists are brutal though and may invest in some wrist wraps.
Workout was...
1a) 5×3 Behind the Neck Push Press (Snatch Grip) + 3 OHS – heaviest possible, rest 60 sec.
Notes: This should be performed as a BB complex. Perform 3 Push Press then keep the BB overhead and perform 3 OHS.
1b) 5×3 Snatch Hi-Pulls (heels down) – heaviest possible, rest 60 sec.
Notes: Heels should stay down throughout the lift. Concentrate on pulling the elbows high and wide, and keeping the BB as close to the body as possible. If you cannot pull the bar to chest height then lower the load. Do NOT re-bend the knees. Straps are recommended.
Conditioning
“The Murfreesboro Chipper”
Talayna Fortunato – 15:55
Jeremy Murdock – 18:02
Elisabeth Akinwale – 18:05
LGA – 18:37
20 HSPU (regionals standard)
30 T2B
20 Hang Squat Snatches 95/65#
30 Wall Balls 20/14#
20 Stones to Shoulder 120/80#
30 KBS 32/24kg
400m Pinch Grip Plate Carry 45/25#
1a) 95, 105, 110, 115, 120
1b) 85, 90, 95, 100, 105
Metcon as rx'd 22 minutes...plate run took forever! almost 9 minutes!
1a) 105, 110, 115, 120, 125
1b) 85, 95, 95, 100, 100
Metcon:
28:02 and with only 200m plate carry. I have an obvious grip weakness in my left hand and it showed! I could have completed 400m but I was literally taking 5 steps and putting it down. HSPUs were awful and slow and so were T2B but I got in the groove at the hang snatch and everything went well after that.
CWOD:
“The Bear Complex”
5 Rounds, with two minutes of rest between each round of:
7 sets of…
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
55-65-75-85-90
Tried 95, the weight was fine but my wrists hurt. I had to break to put my carpals back in place.
“The Bear Complex”
5 Rounds, with two minutes of rest between each round of:
7 sets of…
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
45-55-65-75-85-all sets completed unbroken.
Very happy with this and did better than i thought. Great work everyone and thanks Coaches Jenn and Kendra for your encouragement!