CrossFit Journal: The Performance-Based Lifestyle Resource

11/02/2017

11/02/2017
THU NOVEMBER 02, 2017

11/02/2017
Warm Up
Arm Circles
Wrist Warm-up
5 each:
PVC power clean
Front squat
Push press
Back squat
Push press from behind the head

1 set of bear complex with PVC

Metcon
Th Bear Complex (Weight)
5 ROUNDS:
7 sets of the sequence:
1 power clean
1 front squat
1 push press
1 back squat
1 push press (from behind the neck)

Score = weight of 5th round

All 5 movements performed consecutively are considered 1 rep, perform total of 7 reps without putting the bar down.

No re-gripping or resting on the floor is permitted – rest in front or back rack, or power position.

Rest between each round as needed (no more than 2 minutes)

Increase the load every round.

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