Monday’s WOD / May 9th

CrossFit Uncensored – CrossFit

Warm-up

R3: 800 M Run (No Measure)

Connectivity

C7: Super Front Rack Mobility (No Measure)

http://www.mobilitywod.com/wp-content/uploads/2013/04/20130430_super_front_rack-500×220.jpg

– Hook your wrist through a band.

– Turn your palm up and wind your shoulder into external rotation. As you do so, step through, rotating your body underneath the band as if you were setting up for a judo throw.

– Keeing your palm up, maneuver your shoulder underneath the band and stand upright to create tension. Squeeze your right glute and keep your abs turned on to avoid breaking into overextension.

– Still fighting to keep your right palm up, grab the outside of your right elbow using your opposite hand (which prevents your arm from flying out to the side) and shift your weight forward.

http://www.mobilitywod.com/2013/04/super-front-rack/

C1: Deep Couch Stretch (No Measure)

20 seconds hold

6 x each leg

Skill Work

Bear Complex Skill (No Measure)

Break down the movements class together x7 Try to get them fluid, and smooth.

Advance/ Intermediate: You option of using an unloaded barbell (if you’re warmed up enough).

Beginner: Use a PVC.

WOD

Bear Complex (Time)

Complete seven sets for one round. You can rest/put weight down in between rounds. Do not let go of the bar during a set. If you do, you must restart the round. 10 BURPEE PENALTY IF YOU PUT THE BAR DOWN.

C1:

For Time/ Bear Complex 7-7-7-7-7

1. Power Clean #135/95

2. Front Squat

3. Push-Press

4. Back Squat

5. Push-Press

C2:

For Time/ Bear Complex 7-7-7-7-7

1. Power Clean 115/85#

2. Front Squat

3. Push-Press

4. Back Squat

5. Push-Press

C3:

(weight may be scaled further to preserve proper form)

For Time/ Bear Complex 7-7-7-7-7

1. Power Clean 85/55#

2. Front Squat

3. Push-Press

4. Back Squat

5. Push-Press

C4: (scaled to help learn the movements, and become consistent and smooth with them.)

For Time/ Bear Complex 1-1-1-1-1-1-1-1-1-1

1. Power Clean 15/8# or PVC

2. Front Squat

3. Push-Press

4. Back Squat

5. Push-Press