Monday, February 9, 2015

Bear Complex


WOD 

Warm-up
Down & Backs
Burgerner Warm up


Barbell 
Snatch Complex:  5 x 1 Snatch High Pull + 3 Hang Power Snatch + 1 Snatch Balance  (Increase load each set)

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Foundations 
AMRAP 20
Run 400m
50 Air Squats
30 HR Push ups


Conditioning 
5 Rounds of the Bear Complex / Increase load each set
1 Round = Without dropping the bar, complete the following sequence seven times:
Power Clean
Front Squat
Push Press
Back Squat
Push Press

*Score = heaviest set



Competition 
3 RFT
30 Pistols
7 Muscle ups
10 Hang Power Cleans 165/105#
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Weekly Challenge
3 min clock:  Max Reps Clean & Jerks 135/96/65

Best Results:
Women -
Men -
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WODiac - a daily RX of CrossFit news, links and commentary
Body Weight 117# - Clean & Jerk 296# (video)
Mastering the Bar Muscle-up (video)
Natalie Burgerner Snatch Sequence (video)
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January PR's & Noteworthy Efforts
Steph Richardson - Hang Clean & Jerk 180#
Renee Johnson - Back Squat 175#
Ashton Johnson - Back Squat 195#
Brett M - Back Squat 10x245#
Renee Johnson - 2 UB Muscle-ups
Dalton - Hang Power Snatch 180#
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Local Competitions
TBA

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