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October 06, 2011

CrossFit WOD

The Bear Complex

This is one rep:
1. Power Clean
2. Front Squat
3. Push-Press
4. Back Squat
5. Push-Press

Do that seven times for one round.

Do 5 rounds total working up to your max.

You can rest in between rounds.

This WOD is aptly named.  It is a BEAR!  I don’t think my back will ever be the same.  From the low back pain to the bruise on the back of my neck.  OUCH!

My max push press is not documented, but I know that my max press is 90 pounds.  That means my max push press should be around 115 pounds.  I tried to get my last round of ‘the bear’ at about 80% of my max push press since I knew I would be fatigued by then.  So I started at 52.5 pounds and worked my way up by 10 pounds each round to end at 92.5 pounds.  I made it.  It was extremely tough, but I did it.

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