CrossFit Silos – CrossFit
“PERFECT practice makes PERFECT” Coach B
Mobility: OHS Active Hip Flexor Drill (3×10)
Ladies use a 15lb bumper plate. Men use a 25lb plate. Do 3 sets of 10 going overhead if you can. Try and keep your torso upright to warmup your hips.
Athletes should use the same weight for ALL sets. Only go down in weight if you can’t sustain the pace with solid form.
Bear Complex 12-9-6 (Weight)
12 sets Bear Complex
Rest 4 mins
9 sets Bear Complex
Rest 3 mins
6 sets Bear Complex
Bear Complex =
Power Clean; (no squat Clean)
Front Squat; (no squat clean?
Push Press (bar lands behind head);
Push-Press (bar lands on chest)
Rx: Each set must be unbroken.
Males: 100% BW
Females: 75% BW
1. Bar must touch the ground each sequence but cannot rest on the ground or it terminates the set.
2. Rest as needed between sets.
3. No re-grip allowed.
4. You must power clean the bar to full standing position before squatting the weight. (Deadlift to Hang Power Clean) is allowed.