Friday's WOD - 4/13/2018


Skill:

Burgener Warm up for Clean

Bear Complex Review w/ PVC then BAR

Click link for video regarding standards/rules

1x Power Clean

1x Front Squat

1x Shoulder to Overhead (press / push press / push jerk / split jerk)

1x Back Squat

1x Shoulder to Overhead (snatch grip push press)

Bear Complex Highlights:

  • A full bear complex = 7 Sets.

  • 1 Set of bear complex = 1 power clean, 1 front squat, 1 shoulder to overhead, 1 back squat, 1 snatch grip push press (from behind the neck), repeat x7 for full complex.

  • Athletes may not let go of the bar until the completion of the full complex otherwise this is a failed attempt.

WOD:

Bear Complex

Bear Complex 1-1-1

7 Sets:

1x Power Clean

1x Front Squat

1x Shoulder to Overhead

1x Back Squat

1x Shoulder to Overhead

SCALED: Bear Complex

Bear Complex @ light to moderate weight

7 Sets:

1x Hang Power Clean

1x Front Squat

1x Press / Push Press

1x Back Squat

1x Press / Push Press

**REPEAT from July 1, 2016**


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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com