Thursday’s WOD

Warm-up (arrive 10 minutes before class to complete):

Cindy 2 Rounds:

5 Pull-ups

10 Push-ups

15 Air Squats

 

CrossFit:

Bear Complex (30 Minute Time Cap):

21 Reps 75/55#

Intermediate:

55/33#

Beginner:

Coach’s will scale according to your athletic level

Hang Power Clean, Front Squat, Push Press (rack position), Back Squat, Push Press (behind neck) = 1 rep

15 Reps 105/75#

Intermediate:

75/50#

Beginner:

Coach’s will scale according to your athletic level

 

Hang Power Clean, Front Squat, Push Press (rack position), Back Squat, Push Press (behind neck) = 1 rep

9 Reps 135/95#

Intermediate:

95/65#

Beginner:

Coach’s will scale according to your athletic level

 

Coaches Notes: You May do Squat Clean Thrusters if you want. Rest 90 seconds between sets of: 21 / 15 / 9. Goal here is to go unbroken for each set, 21/15/9 are the sets. The Bear complex is 1 rep. So 1 rep = Hang Power Clean, Front Squat, Push Press (rack position), Back Squat, Push Press (behind neck). You could rest at anytime or anywhere as long as the weight does not rest on the floor.

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