Saturday’s Comp at CrossFit Unwavering is filling up fast!!!
If you want to join for a great cause please sign up ASAP! The cutoff to sign up is THURSDAY 2/9 at MIDNIGHT!!!
The women’s SCALED division is almost full!
If you want to participate but don’t have a partner please mention in your email and they will do their best to help!!!!
To sign up email:
Jimmy@crossfitunwavering.com

***CUTOFF THURSDAY 2/9 at MIDNIGHT!***

WOD:

“Bear Complex”

Without stopping or dropping the bar, complete the following sequence, seven times:

Power Clean

Front Squat

Push Press (have bar land behind head, in rear-rack position)

Back Squat

Behind the Neck Push-Press (have bar land on chest, in front-rack position).

Video courtesy of CrossFit HQ.

As mentioned above, one rep of the Bear complex consists of a Power Clean, a Front Squat, a Push Press, a Back Squat, and a Behind the Neck Push Press.  The kicker is, you cannot let go of the bar during a set (7 reps).  When you go from back push press of one rep to the power clean of the next rep, the bar can only touch and go off the ground.  Also, the clean and the front squat cannot be combined.  You must fully open the hips at the finish of the power clean before starting your front squat.  But, you are allowed to combine the Front Squat and Push Press into a Thrusters.  Same goes for the Back Squat and BTN Push Press into a Back Thruster. Obviously, this is going to be rough to hold onto for 7 reps, so find rest spots where you can.  I would suggest if you need a breather during a round, do it when the bar is on your back for the back squat.  You will do a total of 5 sets of 7 reps.  Rest as much between sets, and increase weight each set.

Compare to 30June2015

Scaling Options:

N/A

Cool Down:

DeFranco “Limber 11”

video courtesy of Joe DeFranco