Nov 6, 2014

Friday 14.11.07

Sweatshirts Have Arrived 

Team WOD "Brother Bear Complex"
20min AMRAP, 2 Partners...

- Power Clean 95/65#
- Front Squat
- Push Press
- Back Squat
- Push Press

*Switch after every completed sequence

Post loads and results to www.ironmajorcrossfit.com.


Coach's Notes. Standard start times of 0545, 0630, 0800. Warm up prior and be ready to 3, 2, 1...Go!

WOD: Check out this video to see 1x complete sequence of the Bear Complex.  Partner up in teams of two to tackle the "Bear".  One partner works at a time.  The "Bear" is a deadly five-lift complex consisting of a power clean, front squat, push press, back squat, and a second push press. Completion of all five lifts counts as one rep. All five lifts are to be executed in sequence, not combination (i.e. DO NOT combine power clean + front squat + push press into a squat clean thruster).  Movement standards below:
  • Power Clean- bar on floor, bar in front rack with hips fully extended
  • Front Squat- bar in front rack, squat to parallel, stand with hips fully extended
  • Push Press- bar in front rack, bar overhead with elbows fully extended
  • Back Squat- bar resting on shoulders, squat to parallel, stand with hips fully extended
  • Push Press- bar resting on shoulders, bar overhead with elbows extended
CONTROL THE BAR ON THE WAY DOWN... NO GHOST RIDING!

Scoring: Every time through the list is 1 point.  Most Points Win!

Scaling: Reduce the weight to 65/45#.  If you have shoulder issues, consider using a medicine ball and executing 1x medicine ball clean and 2x thrusters in lieu of the barbell sequence.

Friday Sweatshirt Pick Up Times: 0530-0700 in the Bubble or 1230-1330 in Lewis Clark Center. We will also issue the sweatshirts out next week after Veterans Day.  Email us at ironmajorcrossfit@gmail.com for individual pick up times if you cant make a window.
There are many sweatshirts...But this one is mine!

6 comments:

Chuck Lawrence said...

Chuck and Nick: 73 reps, Rx. I think we probably could have done this at 115...

ROBERT KINNEY said...

Seminar PT Today!!!

"Team Barbara"
In Two Man Teams,5RFT

20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squats
*800m run between Rounds

31:23 Rx

Dan R. said...

I agree with Chuck. Maybe #115 would have been a better weight. However, I was a little concerned with the movement from front press to back squat beyond the 15:00 range with too heavy of a weight.

Chuck Lawrence said...

I don't mean that as a dig on the WOD. We could have easily dialed up the intensity with 95# by speeding up or doing more than 2 reps per person. I think you were spot on with your prescribed weights. I mean to say that based on how Nick and I split the workload, we should have upped our weight. Still loved the workout...always happy to put my hands on a barbell!

Sean Carmody said...

Mike/Sean, 87 @ 115#. I thought 115 was about right to be challenging with a partner. Great WOD.

Sean Carmody said...

Rob, recommend posting a link on the page about the Invitational on Sunday. Streaming on games.com. Go 'merica!