4.21.16 Bear Complex

bear

Warm up:

coach picks

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Mobility:

hips

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WOD:

The Bear Complex

7 sets:

1 power clean

1 front squat

1 push press

1 back squat

1 push press

Rest as needed between rounds. Add more weight each set. Do not set barbell down till set is complete.

http://media.crossfit.com/cf-video/CrossFit_TheBear.mov

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Cool down:

20o m walk

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Day 43

Power Snatch 70% 5×3

Jerk 75% 3×2, 2×2

Clean Pull 90% 4×3

Back Squat 80% 3×3

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Day 26

Snatch – 70% x 3, 75% x 2, 80% x 1, 70% x 1, 75% x 1, 80% x 1

Clean & Jerk- 70% x 3, 75% x 2, 80% x 1, 70% x 1, 75% x 1, 80% x 1

Back Squat- 80% 2 x 4, 85% 3 x 3

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Day 25

3 position Snatch – 78% 5 x 1

Snatch pull- 98% 5 x 4

Snatch Push Press- 81% 5 x 5

Good Morning- 30% 3 x 6 (% of Back Squat)

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Day 24

3 position clean- 78% 5 x 1

Power Jerk + Jerk- 78% (1+1) x 5

Snatch Deadlift- 105% 5 x 5

Front Squat- 80% 3 x 4, 85% 2 x 4

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Day 23

3 position Clean – 78% 1×5

Power Jerk + Jerk- 78% x (1+1) x 5

Snatch Deadlift- 105% 5×5

Front Squat- 80% 4×3, 85% 4×2

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images

Day 23

Power Clean + Clean – 78% x (1+1) x 4 (% of power clean)

Snatch Balance- 70% x 3, 75% 3×2, 80% 3×2

Push Press- 83% 4×5

Muscle Snatch- 65% x 5, 70% x 4, 75% 3×2

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fish

Day 22

Power Snatch + Snatch- 78% x (1+1) x 4 (% of power snatch)

Jerk- 80% 3×3, 82% 2×2

Clean Pull- 98% 4×5

Back Squat- 80% 5×2, 85% 4×3

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weightlifting1

Day 21

Snatch- 70% x 2, 75% x 1, 80% x1, 85% x 1, 90% x1

Clean and Jerk – 70% x2, 75% x1, 80% x 1, 85% x 1, 90% x1

Back Squat- 75% 5×2, 80% 5×3