A different take
this feels right.
Many of you have tried the bear complex before. As prescribed, it is a grip destroying head game. While the weight only gets as heavy as you want it to, it usually catches most who are new to it by surprise. Today, we’re going to approach it from a different angle. Instead of trying to find the heaviest weight we can string 7 rounds of this complex together without setting the bar down, we’re going to go through the complex as many times as we can in seven minutes at a relatively light weight. This is our first “open style” workout of the session. The weights are set low on purpose so we can keep moving the whole time. 7 minutes might not seem like a lot, but I promise it will feel a lot longer today. So remember, no Rx+ing this one and if you’re planning on doing the CrossFit Open this year and are on the fence about Rxing, as long as your coach is happy the way the movements look, go for it. I mean, it’s only 7 minutes…
STR:
Push Jerk
3-3-3-3-3
WOD:
AMRAP 7
Bear Complex (95/65)
-power clean
-front squat
-shoulder to overhead
-back squat
-shoulder to overhead
7 minutes of heaven.
That’s what she said.
Push jerk: 175# PR
WOD: 29 Rx, I was making sure that my form didn’t totally go to crap so I probably left a few reps out there. After banging out sets of 5 at the beginning I started to take 3 breaths in between each rep and that felt pretty good.
PJ: 110# PR (115# 2RM)
WOD: 30 Rx
Def love me some bear complex. Should to overhead was tough after doing push jerks, but c’est la vie.
It’s great to see all your smiling faces 630!
PJ: 73# – I’m only Just finally beginning to understand this lift, so it was nice to be surprised at getting heavier than I’d thought.
WOD: 25 @ 53# Bear complex is one of the few “functional movements” that feels it.
7:30 good times! (*high fives Tricia and KP*)
PJ: 135#pr
WOD: 33 @ rx. This got into my head a little bit and I probably paced myself too much. I had too much left in my when time was up…
PJ: 185# got 200# for 2
WOD: 27Rx I need to work on low weights high volume. This is such an Open workout its all about breathing and don’t stop.
PJ: 205#
Couldn’t get one rep at 225#. Just didn’t have it today.
WOD: 40 RX
Rawr.
great way to warm up for the day
push jerk (haven’t done this in ages! has it been a year? two?): 105# PR (110# 2 reps)
WOD: 32 @ 55#. toasty!
PJ: 105# (this was my 2rep pr back in July)
WOD: 18 rx, love the bear, just don’t move that fast
205#
26 Rx
PJ: 165#, was attempting touch and go and 175# wasn’t happening
WOD: 23 Rx