3 "Bear Complex" (95/65)(155/105)
50 Double Unders
Max Rep Bear Complex (95/65)(155/105)
"Bear Complex" is: 1 Power Clean + 1 Front Squat + 1 Jerk + 1 Back Squat + 1 Jerk. These movements can be blended to look like a cluster, to back squat, to back rack jerk. After the back rack jerk you must bring the bar back to the ground (without resting on the ground) to begin the next set of the complex.
The traditional Bear Complex is 7 rounds of the barbell movements. Although the Bear Complex isn't normally done as a "for time" WOD, we are doing the three rounds for time today as we want to emphasize the barbell conditioning aspect of these movements.
The weight you choose should be something you can get all three rounds done while leaving a little in the tank to finish the WOD with a "not for time" max rep complex.
Grip will be something to deal with as the reps of this complex add up. Stay relaxed on the double unders with a light grip on the rope handles. This will help to preserve the grip.
4 Rounds For Time
200 Meter Run
20 Wall Ball (20/14)
Great day to get out and run a little bit. This is one where you want to try to get all rounds of wall balls unbroken or if you have to break them, break into two sets.
15 T2B will be a challenge, especially in the later rounds. Consider pushing these today as you have a run after to recover a little.
Today we are going to have a little fun with one of the CrossFit Games Age Group Qualifier WODS.
We are doing the third WOD in the Qualifier.
Don't worry about the workload here. We are giving you the choice to do this with a partner if you want, OR you can tackle this one solo. Either way, this will be a fun Saturday WOD.
20 Min AMRAP
50 Wall Balls (20/14)
50 Foot HS Walk
50 Cal Row
50 Foot HS Walk
MOD for HS Walk will be bear crawl. MOD for DU will be 150 Singles
50 Thrusters (45/35)
30 Pull Ups
15 Minute Time Cap
"Jackie," one of the classic CrossFit Girl WODs, was originally posted on crossfit.com as the workout of the day for Friday March 6, 2009.
Some considered the prescribed (Rx) bar weight for both men and women to be 45 lb. This was due in part to the fact that when the workout was first posted in 2009 CrossFit did not post male and female Rx weights separately (they posted only one prescribed weight for most workouts at that time).
Lighter Thruster (a weight you could do 25 time unbroken)
Banded Pull Ups
Tips: Don't get out hot on the row! The WOD won't be won here, but it can be lost. Pace should be a moderate pace that will allow you to get off the rower and start working on the thrusters.
For the thrusters, if you are going to break them up, consider a break AFTER 26 reps.
Do your pull ups in manageable sets. Ideally, 15 reps to start is a good number to strive for. This is the last part of the WOD so push the pace here if you can.
In 15 Minutes Complete:
2 Mile Run
200 Double Unders
100 Power Cleans (95/65)(135/95)
75 Burpee To Plate
In this partner WOD, both partners can be working at the same time to accumulate reps. You will have one bar, and one plate for your burpees. You will each have a jump rope and if you do your runs at the same time, EACH meter you run counts for 2 meters.
Strategy is as important here as the actual work so think through this one.