CrossFit – Thu, May 18


1:30 Cardio of Choice

3 sets
10 of each
Spiderman w/ Twist
Quad stretch
Tuck Jump

3 Deadlifts
3 Hang Power Cleans
3 Front Squats
3 Push Press
3 Back Squat
3 Behind the neck Push Press (Buster is you must)

Partner Workout

Ideally pick a weight that you can move with some effort. The “rest” is sit-ups, however your midline (bracing) will be hard to maintain due to the compounding affect of the sit-ups leading into “Bear Complex”. Bear Complex:Once the barbell leaves the ground it must stayoff the ground until the last Push Press (after Back Squat).
1st mvmt is a Power clean (finish completed rep)
2nd Front Squat
3rd Push Press (can bea thruster leading from the front squat)
4th Back Squat (as you’re guiding barbell behind neck be conscious to not slam it on your neck)
5th Push Press – (Can be a “buster” leading from the back squat)

Bear(ly) contain myself (Time)

14 Total Rounds (7/athlete)
Bear-ish Complex
1 Power Clean (135/95)
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

A2: perform max ab-mat sit ups as A1 goes.
Then Switch.

*Bear Complex complex unbroken. Cannot drop barbell until the last Push Press is Completed
*Score is Time – Notes are cumulative situps.