"The Bear"
You have 5 attempts to reach your max weight in 7 rounds of the following:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Behind The Neck Push Press
You must get through all 7 rounds without setting the bar down for a completed attempt. The bar hits the ground at the beginning of each round, but it cannot rest there. It must be touch and go.
This workout is not for time and you can rest as needed between attempts, just like a strength day. You can rest with the bar anytime, anywhere in the complex of movements but you cannot put it on the ground.
You can separate the movements or blend them together as long as the following conditions are met:
- The bar starts on the ground
- The hips are fully open at the top of the clean
- The crease of the hips drops below the top of the knee in both the front squat and the back squat
- The arms are locked out (fully extended) with the weight overhead
For example, you could Deadlift, Hang Power Clean, Front Squat, Push Press, Back Squat, then behind the neck Push Press. You could also Squat Clean, Thruster to Overhead, Back Squat, then Thruster again coming out of the back squat.
Compare to July 12/2010
Optional CrossFit Endurance
5 min on, 2:30 off.
6 min on, 3:00 off.
7 min on, done!
All out max efforts - run or row.
Check out this video from CrossFit One World for a video demonstration of the bear...