Tuesday 20130108

January 7, 2013 By Jerred 7 Comments

WOD

“Bear Complex”

5 rounds of 7 sets of the following sequence:

Power Clean
Front Squat
Push-Press
Back Squat
Push-Press

You can’t set the barbell down until each round is complete. Rest as needed between rounds, but keep increasing the load on the barbell until you find your max. Your score is the max weight with which you were able to complete a full round.

Watch video [here] if you need more explanation.

Post loads to comments.

Check out Justin, Eo3Fit Athlete, nailing his first muscle-up!!

http://www.facebook.com/tim.laubensheimer Tim Laubensheimer

115#. Mornings can suck sometimes in motivation department.
Kim

65#…Wow! This max was huge for me & gave me confidence in adding weight.
- Scott
  
  Kim, I am on here everyday, even if I don’t participate in the WOD, and congratulations to you and that weight! It appears that you are making great progress and starting to handle bigger weights and shave time off of your WODs. Great job and keep the hard work up!
Matt

That was one nasty WOD! I’ve been lifting for strength for since September and decided that I would get back to Crossfit in the new year. I failed at set 5 of round 5 with 125 lbs. Tough workout after a long day of work here in Afghanistan! Gotta love the pain!
CPT Dan, USA

135#. Tough but great workout! Just finished my first week on the Paleo diet and feel great so far. Thanks for the posts Jerred.
http://www.facebook.com/dakota.healey Dakota Healey

I liked that WOD!

I started at 95# and increased by 10# every round ending at 135#.
I failed in round 5 rep 4 of push press at 135#!

I weighed myself tonight for the first time in two months. Two month ago I weighed 206lbs, tonight I weighed in at 184lbs!

Thanks a lot jerred!
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