Main – CrossFit
1a: Rope Climb (4×2)
The rope climb and 200 meter runs are a superset.
Do 2 rope climbs, rest for 60 seconds, then run 200 meters. Rest for 60 seconds and then do 2 more rope climbs and so on. Do this for four rounds.
*Note that I have programmed four 200 meter runs for you to log your time for all four of the runs.
1b: 200 meter run (Time)
1b: 200 meter run (Time)
1b: 200 meter run (Time)
1b: 200 meter run (Time)
2: Bandit Barbell Clean AND Jerk Warm-up (No Measure)
3: Bear Complex (1 rep @ 65-70% of 1RM Clean EMOTM for 15 minutes)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
The bear complex is a series of the following barbell movements:
1. Clean (squat or power–WODIFY designates it as a Power Clean (above), but as you get fatigued, feel free to squat clean if necessary. Also, obviously the power clean is much less taxing on your legs, so you should try to power clean for as long as possible.)
2. Jerk (really this is overhead any way you choose, press, push press, push jerk, split jerk from the front rack)
3. Lower the bar to the back rack, then
4. Back Squat,
5. Behind the Neck Jerk (or any way you choose, just like the overhead from the front rack)
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