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10/03/2014: BEAR FRIDAY!

2
Oct

10/03/2014: BEAR FRIDAY!

 

CrossFit Deerfield Beach – CrossFit

Warm-up

DYNAMIC WARMUP (No Measure)

10 of each:

– arm circles

– PVC pass through

– toe touches

– lunges

– squats

– push ups

Then

Perform 2 Rounds of PVC bear complex:1 power clean

1 front squat

1 push press

1 back squat

1 push press

Metcon

Th Bear Complex (Weight)

5 ROUNDS not for time

7 sets of the sequence

1 power clean

1 front squat

1 push press

1 back squat

1 push press

Score = max load

All 5 movements are considered as a total of 1 rep, perform total of 7 reps without putting the bar down.

Power cleans are done Touch-n-go, no re-gripping on the floor is aloud.

Bar can be rested on the shoulders or thighs.

Rest between each round as needed ( about 2 minutes)

Increase the load every round.

Movements can be combined, e.g thruster instead of front squat and push press.

If the athlete fails the reps before the RX 5 rounds his/her workout is finished.

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