CrossFit Firebase Orlando

Bear Ladder

Squat Cycle. Wk 1, Front or Back Squats
Warm Up Sets:
5 Reps at 40% of 1RM
5 Reps at 50% of 1RM
5 Reps at 60% of 1RM
Working Sets:
5 Reps at 75% of 1RM
5 Reps at 80% of 1RM
5 or more Reps at 85% of 1RM

Opposite Squat From Above, Lite Hatch

3 x 5 Reps at 70% of 1RM

WOD
15:00 “Bear Complex Ladder”
Use 55% – 65% of 1RM S Push Jerk (Pick a weight for the entire WOD)
1x Power Clean
1x Front Squat
1x Push Press/Jerk
1x Back Squat
1x Push Press/Jerk from behind neck

On the minute, complete 1 Bear complex for each minute. i.e Minute 1, 1 Complex, Minute 2, 2 complexes, etc… Once the bar is picked up, it cannot touch the ground again until the round is complete.  Score is highest number of completed rounds. Example: 6 completed Bear complexes without the bar resting to the ground. When athlete fails, he/she can continue up to the 15:00 minute cap.

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