CrossFit Alloy WOD For 2/23/2015 – Double Bear Complex

There is a lot going on this week at Industrial Athletics.  First, we added another Yoga class.  It starts tomorrow (Tuesday) at 7:30pm.  Thursday is the announcement of the first 2015 Reebok CrossFit Open WOD.  We will be hosting the Open WOD on Friday.  Saturday is the Deadlifts and Downdogs social event.  Register for the Open at games.crossfit.com.  To register for the Deadlifts and Downdogs event, head to our Eventbrite Page.

Today’s CrossFit Alloy WOD is all barbell work.  Be ready.

CrossFit Alloy WOD for 2/23/2015:

Strength:
Clean and Jerk
1, 1, 1, 1, 1, 1, 1

MetCon:
Double Bear Complex
3, 3, 3, 3, 3, 3, 3

Note:  If the regular Bear Complex is a deadlift, hang power clean, front squat, shoulder press, back squats, shoulder press; then a double bear complex is two deadlifts, two hang power cleans, two front squats, and so on. The regular Bear Complex is 7 sets of 7 complexes per set.  The double bear complex will be 7 sets of 3 complexes per set.  So, each time you pick up the bar during the double bear complex, you will go through two deadlifts, two hang power cleans, and so on 3 times.  The goal of the double bear complex is to find the max weight you can do without letting the bar come to rest on the ground.  This can get confusing, so make sure you ask questions during the workout review.

Power Weight for both Strength and MetCon to Comments