Today we get to hit up a nice little strength piece while we’re a bit tired. If you haven’t noticed, generally almost all CrossFit workouts make you tired. And if you have to lift heavy while you’re tired, then it’s nice to actually train that way.
Now there are many ways to do it, and there is also importance in just strength components by themselves. Learning how to clean heavy and with good form should be more importance then automatically cleaning while under fatigue. Lifting heavy is a skill just like anything else. You must learn how to do it while you’re fresh and with perfect form before you start making it more complex.
If you don’t know what the bear complex is, the video below should give you an idea. Now these guys are combining some of the movements, which can be done today if you would like to do it that way. You can also do them separate as well, meaning power clean first, and then front squat and then jerk and so on. The choice is yours today, but the end goal should be the same. We want them to be heavy, that’s how you get stronger. Strong people lift heavy weights to get strong, we must do the same.
If you’re looking for some numbers and you’re feeling up to it, the weight they did is pretty solid, 225/155 would be a good score, it all depends on what you can handle. Either way make it heavy, and understand which part will be the hardest for you, that way that can be your main focus in the workout. Be smart here and try and get a little better today!
Min 1) 15/12 Calorie Row
Min 2) 2 rounds of “Bear Complex”
Min 3) Rest
*Score is heaviest load at “Bear Complex”
**Bear Complex= 1 Power Clean + 1 Front Squat + 1 Shoulder to OH + 1 Back Squat + 1 Shoulder to OH. Can combine movements if you’d like