Bears, don’t forget to join us on ZOOM M-F at 6 am, 12 pm, 4:30pm, M/W/F 6:00 pm, and T/TH 5:30 pm!!!
Join us on Facebook live at 9:30 every day!
Complete quarantine BINGO for your chance at a WHOOP
Bear Canyon CrossFit – WOD
Trainers Choice (No Measure)
Back Squat (10×3)
Warm up to a single at 80-90%
EMOM FOR 10X3
Focus on loading on the way down and acceleration on the way up
Wake the system up with a heavy single and use that as a gauge for the effort you can put into a single rep. Now apply that to all thirty reps and make the intended improvements to your speed.
*From the ground modification: Front Squats
Metcon (AMRAP – Reps)
1:30 Max Rep Hang Power Clean 135/95lbs
1:30 Max Rep HSPU
1:30 Max Rep Box Jump Overs 24/20″
Score is total reps.
Metcon (No Measure)
Tabata Hollow Body Rocks
A plate in hand, held at your sides