Paramus | 6-14-19 | CF WOD

WORKOUT OF THE DAY
‘Bear Complex’
5 Rounds
Complete 7 Unbroken Sets of this Complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

*Do all 5 movements to complete 1 repetition of the complex. Complete the complex 7 times, unbroken (without letting go of the bar or resting it on the ground) to complete 1 round. Complete 5 unbroken rounds, increasing the weight and resting as needed between each round. Score is max weight used for your 5th unbroken round.

Post results to Wodify.
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COACH NOTES:

This is the original design of the Bear Complex. There are 2 ways to do the Bear Complex. 1) The 5 movements broken up into individual lifts which is the traditional way OR 2) Mash them together to a squat clean thruster then back thruster. OG Crossfitters favor the traditional way but the 2nd version amps up the fun factor. Either way this is a strength WOD with built in cardio that hits hard.
There are many alternatives to this complex. It’s not about how fast you complete the workout, it’s about building to a heavy weight maintaining good mechanics. Movements can be modified and the workout can be switched to an AMRAP for any athlete.