Tag Archives: Front Squat

Bear Complex IV

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Redoing the Bear Complex again. Last time was almost exactly one year ago, July 24, 2017 and my best was 110lbs/50kg.

Complete 5 rounds of the following. Record max weight in the round where you are able to do a complete set unbroken (in other words, not putting the bar down until all 7 sets are done).

7 sets of the following series of movements:

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

Cash out: Row 1000m

Results:  65-95-110-115-120(3).  Finally got 115lbs, even if I did stop for an extra breath or two at the bottom of the set. Row in 4:40.

Deadlifts, Squat Cleans, Front Squats, Push Press and Run

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Taken from CF Invictus’ Get a Grip partner WOD.

For time do 50 rounds of the following complex

  • 1 x Deadlift @ 95lbs
  • 1 x Squat Clean @ 95lbs
  • 1 x Front Squat @ 95lbs
  • 1 x Push Press @ 95lbs

Every time you put the bar down (longer than a touch and go), run 400m.

Results:  34:29.  Broke it for the most part into 5 rounds between runs (7-5-5-5-5-5-5-5-4-4), so came to around 3600m total run.

Front Squats and Handstand Hold then Felix the Cat Hero WOD

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5 rounds

  • 4 x Fronts Squat
  • Rest 30 seconds
  • 30 second Handstand Hold
  • Rest 90 seconds

Then 6 rounds for time

  • 9 x Burpees
  • 9 x Box Jumps
  • 9 x Strict Pullups
  • 9 x Thrusters @ 75lbs
  • 9 x Toes to Bar

Results:  Front Squats:  115-135-155-175-185lbs.  For the metcon 22:38.

Handstand Pushups then Cleans, Shoulder to Overhead, Front Squats and Burpees

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CF Invictus WOD from May 23.

E2MOM for 10 minutes (5 rounds)

  • 3-6 x Deficit Handstand Pushups

Then for total Burpees against a 2 minute running clock do

  • 3 x Hang Clean @ 95lbs
  • 6 x Shoulder to Overhead @ 95lbs
  • 9 x Front Squats @ 95lbs
  • Max Reps Buprees

Rest 2 minutes and repeat for a total of 5 rounds.

Results:  For the HSPU used the 25lbs plates and did 4-6-6-5-4 reps each round.  For the Metcon did 20-18-18-16-14 Burpees per round.