07/07/2020 – Tuesdays WOD

CrossFit Praus – CrossFit

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Bear Complex (Weight)

5 Rounds For Load

Complete 7 Unbroken Sets of this barbell complex:

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

The five movements known as the “Bear Complex” comprise one repetition. Complete the complex seven times, unbroken (without letting go of the bar or resting it on the ground) to complete one round. Complete five unbroken rounds, increasing the weight and resting as needed between each round to complete the workout.

Score is the max weight used for your fifth unbroken round.

Accessory/Mobility Work


2X10 Lat eccentrics with dowel (5/2.5)

4X5/arm Reach, roll, lift

4 x 30 sec Overhead Carry (Challenging weight)


5X10sec Hollow Hold (Rest 10 sec between holds)

5X10 Bird Dog Rows


5X8/leg Calf Eccentrics ( 5 second lower 3 second pause)

5X3 Goblet squat eccentrics (53/35) (5 second lower, 3 second pause)