Jumping bears

Nick | 11/17/2015 | 5

The bear complex is a CrossFit favorite. We’ll use the complex today in a different format than its original intention, combined with high box jumps in an AMRAP. This will ask us to engage a lot of stability and force to move the bar through a large range before being light and springy, jumping up on a super high box. Embrace the differences here – be tight and fast for the bar work and loose and floaty for the box. Two movements with two different modes of engagement. Make sure you switch your mindset as you switch your pattern.

STR:

Behind the neck jerk
5-5-5-5-5
* focus on reloading bar

WOD:

AMRAP 12
1 Bear complex @ 135
-Power clean
-Front squat
-Push press
-Back squat
-Push press
5 Box jumps (40/30)

Hey friends! For anyone interested in running a 5k on an amazing team of other friends, join our CFSV team for the Yulefest 5K (http://cambridge5k.com/yulefest/) on December 13th!

Team Name:CrossFit Somerville

Password: chickens

Let us know if you have any questions!

Schedule update:

We will be closed on 11/26 for Thanksgiving. We’ll only be running one class on Friday, 11/27. It will be at 11am, uncapped, and we’ll be running the CrossFit WOD “Hope” and collecting donations for Team Rubicon. Suggested donation is $10, but all members are welcome regardless.