Sunday, February 3, 2013

“Bear” complex ladder

http://media.crossfit.com/cf-video/CrossFit_TheBear.mov

All barbells will be preloaded for this WOD. If you succeed with the first bar, move to the next bar which will be set up 10 pounds heavier. Continue until you can not complete one full sequence within the given minute. Beginner girls will start with the 35# bar, more advanced girls and beginner men should start with the 55# bar. More advanced men should begin with the 95# bar.

Critical points that must be hit for rep to count:

1. Bar on ground

2. Bar in fully upright front rack

3. Full depth front squat

4. Bar at full extension overhead

5. Full depth back squat

6. Bar at full extension overhead