FallOut CrossFit – School of Elite Fitness Tri-cities, WA

From the Blog

September 21, 2015

Strength: Bear Complex

Power Clean

Front Squat

Push Press (have bar land behind head, in rear-rack position)

Back Squat

Push-Press (have bar land on chest, in front-rack position)

Once you’ve completed the sequence seven times consecutively without stopping, drop the bar. Add weight, attempt another sequence of 7. Repeat for a total of five rounds.

Notes:

There is no time limit for this progression. 

Once a sequence of seven has been started it can’t be stopped. If you need to rest, you must do so with the bar on your back or on your chest – it may not rest on the ground.

 

Athletes are to start LIGHT, and add weight after each completed sequence of seven.

WOD: 3 rounds for time,

20 x wall balls 

20 x kettle bell swings 

 

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