July 30, 2013

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CrossFit

Skill: Tabata Handstand Push Up

WOD: Bear Complex 7-7-7-7-7

  • Power Clean
  • Front Squat
  • Push Press
  • Back Squat
  • Push Press

Without letting go of the bar or resting it on the ground, complete 7 sets of the sequence for 1 round. Use heaviest weight you can for each set. View demo here: Bear Complex.

Competitor

Strength:

1) 15 minutes to establish a 3RM Pause Snatch (pause three counts at the bottom of the knee).

Note: Reps do not need to be touch and go; however, re-grip should happen immediately. Make sure to pause for three full counts (3 seconds) each rep.

2) 3X3 Pause Snatch @ 90% of 3RM from #1 – rest 90 sec.

3a) 5X2 Snatch First Pull (top of knee) – absolute heaviest possible, rest 60 sec.
3b) 5×5 Bent Over Row (straps should be used) – heaviest possible, rest 60 sec.

Note: Make absolutely sure that every portion of the First Pulls perfectly mimics the bar track of your Snatch—especially the isometric portion.