Ladies, don’t forget about our Wine, Wod, and Yoga on January 10 at 6:30pm!
Come join our 6-week nutrition challenge starting January 13!
Bear Canyon CrossFit – WOD
Trainers Choice (No Measure)
Push Press (Behind the Neck) (5×8)
Every :90 For 5 Sets
8 Push Press
Start around 70% and work up if they are fast and efficient
Remember to extend your knees to stand up straight instead of throwing your hips forward and getting onto your toes and overextended.
Metcon (AMRAP – Reps)
AMRAP 16 Minutes
10 Power Snatch 95/65lbs
10 PVC Ab Mat Sit Ups
60 Double Unders
Don’t be fooled by the intentionally manageable sets because they quickly turn into a lot of reps. A smooth steady pace with a focus on transitions will serve you much better than frantic sets and large rest periods.
Metcon (No Measure)
DB Bench Press
Reverse Hyper @ 25% 1RM Back Squat
(Ask a coach if you don’t know how to use this machine)