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ACF WOD: 5.11.17 “Bear Complex”

ACF WOD: 5.11.17 “Bear Complex”

This Saturday we will be hosting the first Central Coast Open USPA sanctioned Power Lifting Meet at Atascadero Crossfit. We will not be having regularly scheduled classes on Saturday at ACF because of this event. I encourage eevryone to come and cheer on some of the strongest competitors on the central coast and watch them as they break some records! There will be food and drinks available as well as many vendors. Event starts at 9:00am

“THE BEAR COMPLEX”

Without stopping or dropping the bar, complete the following sequence, seven times:

  • Power Clean
  • Front Squat
  • Push Press (have bar land behind head, in rear-rack position)
  • Back Squat
  • Push-Press (have bar land on chest, in front-rack position).

*Once you’ve completed the sequence seven times consecutively without stopping, drop the bar. Add weight, attempt another sequence of 7. Repeat for a total of five rounds.

*Once a sequence of seven has been started it can’t be stopped. If you need to rest, you must do so with the bar on your back or on your chest – it may not rest on the ground.


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