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Lifting Ourselves and One Another

Sunday, January 25, 2015

“The Bear”

Power Clean

Front Squat

Push Press

Back Squat

Push Press

7 sets without the bar resting on the ground

Compare to October 9, 2014

Coach’s notes:  For this one perform the 5 exercises listed beginning with a weight that you will be able to manage for the 7 sets without letting the bar rest on the ground.  At the start of each set the bar will touch (but not rest) on the ground for your power clean.  Once the bar is at your shoulders (racked position) from the power clean, front squat the weight.  At the top of the front squat push press the weight overhead (make sure you reach full lockout) and then lower the bar to your back.  From here back squat the weight, then push press the bar from the back to full lockout, this time bringing the bar back to the front.  This is 1 set.  Repeat 7 times.  Rest as required between sets, say 2-10 minutes (yes, that says 10 minutes), then repeat the same sequence at a higher weight and continue to do so until you are unable to complete all 7 sets or you are forced to set the bar down.  These sets are not timed, so take as long as you need, just be sure that when you are taking a break that the bar remains off the floor.  Post the highest load that you reach for the full 7 sets.

Important Reminder – Today we are hosting the L2 CrossFit Seminar therefore will be having modified gym hours. On Sunday, January 25 Puff Dragons will run as scheduled (7-8:30 am), there will be no instructed classes but we will have Open Gym from 6-8pm. Kids and Teens classes, Intro to CrossFit, Targeted Training and Clubs are cancelled during these dates. Our coaches will be learning to perfect their coaching abilities EVEN more to provide you with the greatest classes possible.

Comments: 2

Puff Dragons
DL and Bar-facing burpees over the bar
9 min AMRAP 12-10-8-6-4-2-4-6-8….
I used 185#
Got to the bottom plus 2 DL
First time at a Sunday Puff Dragons. Liked the format. Not a fan of the time.

BS – 335
SP – 155
DL – 405
First time ever doing this so will see where it goes.

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