CrossFit West Houston WOD
Strength Block 12 minutes
Push Jerk 3-3-3
Split Jerk 1-1-1
Conditioning
Bear Complex
Find your 1 rep max.
**Find Heaviest Set
Perform 5 Rounds of 7 reps
Power Clean
Front Squat
Push Press
Back Squat
Push Press
Rules:
Bar must touch the ground each sequence but cannot rest on the ground or it terminates the set.
Goal is to increase loads each round to complete “The Bear” with max load.
Rest as needed between sets.
No re-grip allowed.
You must power clean the bar to full standing position before squatting the weight. (Deadlift to Hang Power Clean) is allowed.
** 30 minute Time Cap
Post your scores to the Whiteboard.
Accessory Work
2 minutes per side Foam Roll Quads and Hamstrings
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