Mondays strength day

Here is todays workout.


Back squat - 85% x 3 x 5
Clean deadlift - 115% (of clean) x 3 x 3
Push press - 83% x 4 x 5
Chin-ups - 3 x 10 (weighted if needed)
GHD sit-ups - 3 x 15 slow
Russian twists - 3 x 20 (Use a 10 or 20# dynamax ball for your weight) http://www.cathletics.com/resources/exercises/index.php?show=exercise&sectionID=3&exerciseID=128 is the link for the explanation of the Russian twist.

This is week two of our strength programming. Hopefully you guys will start seeing some gains here soon. Keep the form on all exercises clean and crisp, and keep the loads as heavy as you can do them for the prescribed sets and reps. I will be around today, so let me know when you guys want to work out, and I will come over and work out with you guys.
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AND FOR THOSE OF YOU WHO HAVE BEEN ASKING FOR SOME STRENGTH/METCON HYBRIDS, here you go. Enjoy it. This one is a smoker. Read the explanation about it and you should have no questions.

Taking on "The BEAR"
The bear is what's known as a complex. In other words, you will do a certain sequence of exercises in order to complete one "rep" in this workout. You will complete 7 "reps" in each round, for a total of 5 rounds. Starting weight is 65#, and ending weight is on the individual. Goal here is for max loads, not time, so there is no time component. Rest is as needed, but with a catch: If you are in the middle of a round, there is no resting with the bar on the ground. The bar must stay off the ground (however you want to) until that round of 7 complexes has been completed. After the first set of seven is done, you can put the bar down to rest, add weight, and chalk up as needed.

This is the complex to be completed:

Power Clean
Front Squat
Push Press
Back squat
Push Press

You can combine the front squat/push press and the back squat/push press into thrusters if you wish, but you must stand in the clean prior to attempting the front squat or thruster. Like I said, 7 reps of the "Bear" per round, 5 rounds total, max loads. Post loads to the comments, and have a great time with it. I love this workout, and it will WEAR YOUR GRIP OUT!

http://media.crossfit.com/cf-video/CrossFit_TheBear.wmv is the link to see the video of this workout, compliments of www.crossfit.com ENJOY!!!