May 11, 2009

TUESDAY 090512

"The Bear"

5 Rounds for Weight

7 Sets of the sequence:
Power clean
Front squat
Push press
Back squat
Push press

The goal is max weight in the final round.

Post loads to comments.

Confused? Watch Freddy C. and Jolie.


C V said...
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C V said...
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pd said...

Conducted the Crossfit Endurance WOD at the pool today. It was still a smoker but a good substitute for throwing the barbell around.

1 min on, 1 min off
1 min on, 50 sec off
1 min on, 40 sec off
1 min on, 30 sec off
1 min on 20 sec off
1 min on, 10 sec off
Then go back up the ladder until you finish with 1 min on, 50 sec off, 1 min on.

Max said...

Okay, this one hurt.
Weight (faults)
65 (0)
75 (0)
95 (0)
115 (2)
135 (5)

Transitioning to the back squat KILLED me! I was okay on everything (relatively speaking) until I had to drop the barbell on my neck. Lacked the flexibility to come straight down, so I was widening my grip with the barbell overhead.

Brian said...

First effort:
1) PVC
2) Lt bar
3) Hvy bar
4) Hvy bar +10 (55#)
5) Hvy bar +20 (65#)
Next time skip at least the PVC, and possibly the Lt bar. They were useful today to practice the techniques.

Phil B said...

good one...did this today (thursday)...phil, russ,and jeremy:


my grip was wwaayy too wide on the first three sets, so my form on the front squats was horrible. but fixed it just in time to suffer through the bigger wt. fortunately my form got better as the wt went up. PR for phil.

pd said...

Got bitten by the bear on Wednesday (13 May) morning.