Workout (WOD) 11/10/11

Circus Bears

SWOD
Bulgarian Split Squat
3 x 10

WOD
"The Bear"
3 Rounds:
3 x Barbell Complex (65+/95+)
= Power Clean
= Front Squat
= Push Press
= Back Squat
= Rack Jerk
15 Toes to Bar

Each movement is deliberate in this complex. The power clean is completed in the standing position before initiating the front squat, the front squat is completed in the standing position before initiating the dip of the push press, etc. This means you can't clean the barbell into a thruster to knock out your clean, squat, and push press in one fell swoop. It's about technique, ladies... respect the lift.

The "+" is for our athletes interested in competing in CrossFit Sectionals next year. Up your weight 10-30# as your form permits. Fellas, no heavier than 135#.