A. Take 20 minutes-
Front Squat: Build up to your 80% of 1RM
-Perform 6 Sets of 3 @ 80%
Options!
You have 2 options for today. If you are new to “The Bear” and have done it less than 5x; choose option 1 and work on developing your heavy set and focus on technique and endurance with the bar complex. Also know that we program it for the first Monday of every month. If you have been with us a while and have a heavy “Bear” established, you have the options to choose either one. Compare loads to last month!
1. “The Bear”-
5 Rounds: 7 Cycles of the following
Power Clean
Front Squat
Jerk, any style
Back Squat
Jerk, any style
-Cannot drop bar until 7 cycles are completed
-Must add weight each round
-Rest as needed between sets
2. Bear Conditioning-
4 Rounds for time:
5 Cycles of “The Bear Complex” 115/75lbs
Row 500 meters
Rest 2 minutes
*25 minute cap
Congrats to our CFD athlete for a PR on her half marathon. 1:40! 20 minutes faster with CrossFit under her belt! Also got 4th in her age group. Immediately following her run, CFD athlete Dani Knecht was quoted: “Special thanks to Coach Mark…. CF Endurance WORKS!!”