As one of our favorite barbel WODs, the Bear Complex is truly a total body workout. Combining just about every barbell lift we use in CrossFit, expect the snatch, the Bear Complex will challenge even the fittest.
Strength:
Front Squat
5, 5, 5, 5
MetCon:
“Bear Complex”
5 Rounds:
7 sets of the following sequence
Power Clean
Front Squat
Push Press
Back Squat
Push Press
There is no time component – once you started you can rest anywhere anytime during the sequence but the bar may not rest on the ground.
Post Max weight for Strength and Bear Complex to Comments
There is no scaling for this WOD. Everyone who has completed the Fundamentals program, or who have been CrossFitting for a while, knows how to perform these movements. The weight is individual to each athlete.
First, great to have Jack M. join us at 6:15 am!
Front Squat: 135 lbs. for 5 reps. Not my highest weight but a good warm-up for the “Bear Complex”.
“Bear Complex”: Got up to 105 lbs. for 7 reps in Round 5. Thanks, Jake, for pushing me!
Post-WOD work included a Muscle-Up from the heels with BG and Victor. Dying to join the handstand walk competitions! Very soon, Jake and BG, very soon………