Thanks a ton to all the supporters of Thursday's "Muscle-up Marathon" fundraiser for Blossy! If we can get all the cash pledges in over the next few days before Blossom leaves for Regionals that would be awesome!
The ‘CrossFit Total’ is your 1RM of each of the below combined:
Back Squat
Shoulder Press
Deadlift
Score the best of 3 attempts at each movement. Add the 3 high scores to find your CrossFit Total. Warm up each movement immediately before your attempt.
Not the Complex in today’s WOD, but Dimitry Klokov beasting 205kg is worth a watch.
CrossFit Auckland WOD
MetCon For time and load:
7 Bear complex
Run 400m
5 Bear complex
Run 400m
3 Bear complex
Run 400m.
One BEAR COMPLEX rep consists of a Power Clean + Front Squat + Push Press/Jerk + Back Squat + Push Press/Jerk from back, with the rep complete once returned to the front rack. The next Power Clean must be a touch-and-go reps. The barbell cannot be grounded until all 7/5/3 respective reps have been completed, however you can “rest” while still holding or supporting the barbell somehow – although this is not really advisable! Any grounding of the barbell constitutes a No-Rep! You will then be forced to start again from the top.
You may Squat Clean instead of Power Clean + Front Squat, however you CANNOT Thruster into either of the two Push Presses/Jerks.
You are free to select your own weight – go as heavy as possible with good form – but once you choose your stating weight you must stick to it! If you need to scale lighter part-way through the WOD (check your ego here!), this is fine. However, your score is the load you finished with, not the one you started with, or a combination.
