Announcements
Don’t forget to sign up for March Bingo at the front desk!!!
Happy Birthday to Frankie G.!!
Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Clean and Jerk (6×4)
Squat Clean & Split Jerk
6×4 @70%
E2M
Drop and Reset
Rest as Needed
There are few things more metabolically demanding in such a short time than moderate rep clean and jerks. This is just an added benefit to some good old fashioned strength training. Always keep in mind that you play how you practice, so take the time to make every rep worth it.
Metcon
Metcon (Time)
For Time
40 DB Thrusters 35/25s
40 DB Box Step Overs 35/25s to 24/20″
Rest 2:00
30 DB Thrusters
30 DB Box Step Overs to 24/20″
Rest 2:00
20 DB Thrusters
20 DB Box Step Overs to 24/20″
Extra Credit
Metcon (No Measure)
Weighted Dead Hang
3x 1:00
Back Rack Split Squats
4×15
(2 Full Sets Per Side)