Monday 3/7/11

Congrats to CFAMP coach Sean O. and everyone that got their cert at the CrossFit Football Certification at CrossFit Naperville.  More knowledge for better workouts!


AMRAP in 5 minutes:

50 Double Unders

20 Sit-ups


Bear Warm-up: find starting weight for WOD



"Bear Complex" [mov]

Five rounds of 7 sets of the sequence:

• 1 Power Clean

• 1 Front Squat

• 1 Push Press

• 1 Back Squat

• 1 Push Press


Increase the load each round. Rest as necessary between rounds.


There is no time component to this workout, but the exercises must be done in succession and the barbell may not leave the hands once a round begins. Contact with the floor must be touch and go during the sequence. Rest anywhere but the floor.