Tuesday 14.12.09

Main WOD "Bear Complex"
5 RNFT (Rounds Not For Time)

7 cycles of the list equal 1 round (touch and go)
- Power Clean
- Front Squat
- Push Press
- Back Squat
- Rack Jerk
*300m Run after each Round (5 times total)

Optional Strength Work
30 Second Ring Hold x 4

Post loads and results to www.ironmajorcrossfit.com.

Coach's Notes. Standard start times of 0545, 0630, 0800. Warm up prior and be ready to 3, 2, 1...Go!

Main WOD: The Bear Complex consists of 5 barbell exercises performed back to back without resting (this is what makes it a bear!). Each exercise flows naturally into the next. You start by power cleaning a barbell off the ground. With the barbell now resting at shoulder level perform a front squat. The third exercise in the Bear sequence is the push press. Using momentum, press the barbell over your head and lower it back down in a controlled manner to the back of your shoulders. From this position you will perform a back squat. After the back squat, perform one more push press, returning the bar to the front of your body and then back to the ground.
  • No resting on the ground; not even to re-grip
  • The clean starts at the ground and finishes standing at full hip extension
  • The squats have to go below parallel
  • The Presses finish locked out overhead
  • Jerking is acceptable, as are squat cleans and deadlifting then hang cleaning
  • The squats and push presses can be distinct or combined into thrusters
  • You CAN’T receive the clean in a squat and go directly to the thruster; stand first
  • Rest anywhere except on the ground
Perform this circuit 7 times without stopping. This is called one round.

Optional Strength Work: 30 Second Ring Support hold; fundamental strength work for ring training that teaches your body to apply force more productively.