Friday – 4/2/10

“Bear Complex” - 5x7
Power Clean
Front Squat
Push Press (Front)
Back Squat
Push Press (Behind)
**This sequence of exercises is equal to 1 rep. You must perform 7 reps or sequences of the 5 exercises before dropping the bar.  The bar can rest on the shoulders or in the hang but not on the ground until the 7 reps are completed or it will result in a failed effort.  Perform 5 total sets going up in weight each set if able.
.
MetCon: 4 Rounds
KB Swings -- 30, 25, 20, 15
Box Jumps -- 5, 10, 15, 20
.
Post “Bear Complex” loads and MetCon time to comments…
.
**Anyone who is coming in Saturday for the WOD at 9AM, we will be meeting down at the park.  Call me if you have any questions. This is the only class on Saturday.

Posted by Mike McKenna on 04.01.2010 at 8:47 pm// Tagged: Bear Complex

1. Zach - 04/02/2010

mike any weight suggestions for the bear complex.. last time i started at 45 and worked up to 95 so i say 55 i think this time to start.. also what weight for the kettle bells and is one round just 30 or 30 down to 15?

2. Mike McKenna - 04/02/2010

Use whatever weight you want for swings, American style swings (overhead). For you, i would use 16-20kg and the workout is 4 rounds…30 KBS 5 box jumps at 24″ if you have it, then round two – 25 and 10, round three – 20 and 15, round four – 15 and 20.

3. Kevin Kustelski - 04/02/2010

Bear Complex: 45, 75, 95, 115, 135(PR)

Metcon: 5:09

4. SKY - 04/02/2010

“Bear Complex”: 45, 75, 85, 95

Post Bear Complex MetCon= terrible
20kg KB
20″ Box
8:54

5. Kevin Kustelski - 04/02/2010

Forgot to post – 18kg kb, 24″ box

6. Zach - 04/03/2010

bear
55, 65, 75, 95, 115

metcon 10:00

7. Adrian - 04/12/2010

i know its late but i had to try this workout. looked sick.

bear complex (idk if my form was off or im just not used to doing this type of exercise but it killed my wrists)

45, 65, 70, 70, 70

metcon: 7:50 using 25lb dumbells/ 24inch box

rly good workout tho

« // »

  • Whole9 Seminar

    Register for Whole9 Foundations of Nutrition Workshop - CrossFit 914 in Irvington, NY on Eventbrite

  • CrossFit Games Widget

    CrossFit 914 on Facebook

  • World Class Fitness in 100 Words

    -Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar.
    -Keep intake to levels that will support exercise but not body fat.
    -Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds.
    -Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow.
    -Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
    ~Greg Glassman

  • Meta