Happy Birthday to Thomas Richardson!
Bear Canyon CrossFit – WOD
2 minutes Banded Monster Walks
(forward & back & lateral steps)
12 Jumping Air Squats
10 Kip Swings
30 sec Hollow Hold
A) Back Squat (0:00-12:00)
6 reps Every 2mins x 6 sets
Building to a tough 6 by the last set
Start @ 65%
-90 sec rest- (12:00-13:30)
B) Back Squat Drop Set (13:30-16:30)
Every 90 seconds x 2 sets
@ 75% of heaviest of A
AMRAP Set @ 20×0 Tempo
Goal is to hit 15+ reps
Avoid Pausing for a long time at the top. Crank those squats!!
Metcon (AMRAP – Rounds and Reps)
10 Power Clean & Jerk
7 Bar MU
14 C2B Pull Ups
20 Overhead Squats
Scaled: 95/65, Jumping C2B, Ring Rows, Knee Raises
RX: 115/75, Jumping Bar MU & Pull Ups, T2B
RX+: 135/95, MU & C2B, T2B
Feel: Control- Remain present during the whole workout, you should be able to walk away
and only be just slightly out of breath.
Muscle Fatigue- Your muscles should feel tired, but you should NOT. ie. not out of breath.
Your muscle endurance will dictate how fast or slow you go, without failing
Pacing: Sustain- Focus on repeatability, staying present in the workout at all times.
15 Barbell Curls
12 Barbell Upright Rows