5/31/2010

''The Bear Complex II'' (06.01.2010)

Warm-up Drills (06.01.2010)
Run 800m
15 x Medicine Ball Cleans (20/14lbs)
15 x Wallball (20/14lbs)
Samson Stretch
Shoulder Opening Drill (wall)

''The Bear Complex II'' (06.01.2010)
Each athlete will be given five attempts to take the heaviest load possible through the Complex of barbell movements known as The Bear II.
One complete Bear Complex II has a total of 35 repetitions spread across a sequence of five barbell movements. Once an athlete begins an attempt the barbell must not be allowed to touch the ground again until the Complex is complete. If the bar does hit the deck prematurely a failure will be scored for that attempt. Resting in the front rack, across the shoulders, overhead, or in the hang position are all allowed.
The sequence of movements and rep scheme must remain intact for an attempt to be valid.
Rest as needed between attempts.

''The Bear Complex II''
7 Rounds of
1 x Power Clean
1 x Front Squat
1 x Press
1 x Push Press
1 x Push Jerk


Post loads attempted, completed, and/or failed.

Skill Development (06.01.2010)
Indulge in the Tabata Row, described below under the CFE Rowing section.

Post distances to comments.

CrossFit Endurance WOD (06.01.2010)
''Tabata Intervals''

8 Rounds of (:20 max effort x :10 rest)
Swim: Use pool or open water.
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts.
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace.
C2: Damper Setting +2 from average preference.

Post distances to comments.

11 comments:

Mtn Rob said...

65/75/80/85f/85f
677m

Anonymous said...

Hey people, I just got back from Florida where I was playing nurse to my daughter after her knee surgery. I will be in tomorrow so be kind.

OD

Anonymous said...

"The Bear Complex II"
95/100/105F/105/105F
887m

Christian

Anonymous said...

"The Bear Complex II"
65/70/75PP/80PPF/75PP
Row 874M

B-rye

Troy said...

"The Bear Complex II"

135/145/150/135/135

Didn't have the energy to tackle the row afterward; will make up for it tomorrow.

Anonymous said...

The Bear Complex II.

95/105/115/125F/125(push press)

Tabata Row
1075m

Dang!

Anonymous said...

"The Bear Complex II"

95/105/115/125/130F

Tabata Row
885M

Mike

Anonymous said...

95/100f/100f/100f/100f

Indy


65/70/75/80/85f
900m tabata row

Khan

joshua tree said...

95/100/105/110F/110 759m

Peter said...

65/70/75/80F/75F

Tabata row 804m

Anonymous said...

The Bear Complex II
65/70/75/80/85 lbs

-Deuce