Wednesday Wod

Weightlifting Wednesday

W.O.D.: “The 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;
  • Push-Press (have bar land on chest, in front-rack position).

Once you’ve completed the sequence seven times consecutively without stopping, drop the bar. Add weight, attempt another sequence of 7. Repeat for a total of five rounds.

NOTES: 

  1. Cherry-Pickers: If you skip this workout because there’s no running in it, or because you’re concerned that “you won’t get enough of a cardiovascular response”, you are MISSING OUT. This is one of the most rewarding CrossFit WOD’s.
  2. There is no time limit for this progression. Athletes may take as much time or as little time as needed between rounds.
  3. Once a sequence of seven has been started it can’t be stopped. If you need to rest, you must do so with the bar on your back or on your chest – it may not rest on the ground.
  4. Athletes are to START LIGHT, and add weight after each completed sequence of seven.