Saturday

14
Feb

Saturday

Iron CrossFit North Brunswick – NC COMPETE

A. CONDITIONING

Metcon (Time)

50 Reps of “Bear Complex” (155/105*

*1 Rep of Bear Complex is…

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat (or Front Squat)

1 Push Press

*Perform today’s barbell conditioning AFTER the strength portion

(Score is Time)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

Grab a Kettlebell!

1 ROUND

5 Bootstraps

5/5 Thoracic Rotations

10 Scap Push-Ups

100m Run

Into…

3 ROUNDS

10 KB Sumo DL

10 Scap Pull-Ups

5 Kipping Swings

10 Tuck Ups

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 18 MINUTES

15 KB Sumo DL High Pull (70/53)|(53/35)

12 Toes 2 Bar

9 Ring Row or Strict Pull-Up

200m Med Ball Run (20/14)|(14/10)

(Score is Rounds + Reps)

Finisher

Metcon (Weight)

3 SETS*

10 Bench Press (Athlete Choice, Unbroken)

20 Slow Tucks-Ups

-Rest as Needed b/t Sets-

(Score is Load)

C. STRENGTH / GYMNASTICS

Bear Complex (3-3-3-3-3*)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
3-3-3-3-3*

Bear Complex**

*Start moderate and build to heaviest set of 3. Be careful with bringing the bar to the back…if unsure or too heavy, do not attempt. Train smart!

**1 Rep of Bear Complex is…

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat (or Front Squat)

1 Push Press

*Perform today’s strength BEFORE the conditioning portion

(Score is Weight)