Announcements
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Complete quarantine BINGO for your chance at a WHOOP
Happy Birthday to Garrick G.!!
Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Overhead Squat (7×2)
Pause Overhead Squat
7×2
E1:30
2 Sec Pause at bottom
Positional awareness in the overhead squat can lead to bigger snatch PRs than a snatch specific program. Move with purpose.
Metcon
Metcon (AMRAP – Reps)
AMRAP 4:00 x 3
14 HSPU
8 DB Front Squats 50/35s
8 DB Box Step Overs 50/35s
Rest 2:00 between AMRAPs. Restart each AMRAP.
No DBs, perform 30 Air Squats and 30 step ups on an object that 20-28″ tall.
Scale Accordingly
Extra Credit
Metcon (No Measure)
Tempo Back Extensions
3×10
Alternating Arms DB Bench Press
4×16
8 Per Side
Off arm holds DB in extension
Single Leg Wallsit
5×1:00
:30 Per Side