SKILL:
Power Clean
Behind the Neck Push Press/Jerk
WOD:
This one comes to us from Outlaw CrossFit
For time:
7 Bear Complex @ 135/95#
50 Double-Unders (or 150 Singles)
5 Bear Complex @ 155/105#
50 Double-Unders
3 Bear Complex @ 185/120#
50 Double-Unders
Bear Complex:
Power Clean - Front Squat - Push Press/Jerk - Back Squat - Behind the Neck Push Press/Jerk
Do not remove your hands from the bar until all cycles of the complex are complete (7, 5, 3).
Should you remove your hands or drop the barbell before all cycles are complete, perform 10 burpees immediately.
Complete each rep deliberately (i.e. stand after your first clean and then perform the front squat, do not perform a squat clean thruster to cover your clean/squat/overhead in one fell swoop). Scale weight accordingly. Prepare your plates so that they are ready for loading after each round of double-unders.
Power Clean
Behind the Neck Push Press/Jerk
WOD:
This one comes to us from Outlaw CrossFit
For time:
7 Bear Complex @ 135/95#
50 Double-Unders (or 150 Singles)
5 Bear Complex @ 155/105#
50 Double-Unders
3 Bear Complex @ 185/120#
50 Double-Unders
Bear Complex:
Power Clean - Front Squat - Push Press/Jerk - Back Squat - Behind the Neck Push Press/Jerk
Do not remove your hands from the bar until all cycles of the complex are complete (7, 5, 3).
Should you remove your hands or drop the barbell before all cycles are complete, perform 10 burpees immediately.
Complete each rep deliberately (i.e. stand after your first clean and then perform the front squat, do not perform a squat clean thruster to cover your clean/squat/overhead in one fell swoop). Scale weight accordingly. Prepare your plates so that they are ready for loading after each round of double-unders.
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