Announcements

Thursday 10/31 which is Halloween we will not have have Classes at 5:30pm/6:30pm!!!
NightBear before X-MAS comp and X-mas Party Dec 14th!!Register online and help beneift UNM Children’s Hospital!
Don’t forget to turn your clocks back Daylight Saving is Sunday Nov 3!!

Bear Canyon CrossFit – WOD

View Public Whiteboard

Warm-up

Trainers Choice (No Measure)

Weightlifting

Snatch (6×2)

Squat Snatch

6×2 @ 80-90%

E2M

Drop and Reset

Focus on perfect reps

Metcon

Metcon (AMRAP – Reps)

AMRAP 12 Minutes

Climb the Ladder

1 Clean and Jerk 185/125lbs

3 Chest to Bar Pull Ups

2/6, 3/9, 4/12, etc

The reps are going to climb pretty quickly here. Singles on the bar and breaking early on the CTB is fine (and probably smart), but efficiency on both are going to be the key in order to successfully make it through the 12:00 without standing around too much.

Extra Credit

Metcon (Weight)

Bench Press

4 @ 70%

4 @ 80%

4 @ 80%

4 @ 80%

4 @ 70%

Using your traditional pressing grip, focus on controlling the weight as the bar approaches your chest and then quickly turn the bar around during the press. Getting strong is about force production; press fast, get stronger.