Announcements
NightBear before X-MAS comp and X-mas Party Dec 14th!!Register online and help beneift UNM Children’s Hospital!
Closed this Sat the 14th for In-House Christmas Comp!
Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Deadlift (6 sets)
Deadlift
2×6@65%
1×5@75%
1×4@85%
2×1@95%
Touch and Go
As the percentages climb closer and closer to your previous 1RM, bracing maintaining a sound bar path will be critical to finishing the last two weeks of this progression. Stay the course.
E2M
Metcon
Metcon (Time)
Fran
21-15-9
Thrusters 95/65lbs
Pull Ups
Rest 5:00
Fran
21-15-9
Thrusters 95/65lbs
Pull Ups
Extra Credit
Metcon (No Measure)
Front Rack Walking Lunges
3×10
Arms up plank shoulder taps
4×15
Increase difficulty by slowing down and/or not leaning over on down hand side as much
Elevated Ring Rows
5×20