Announcements
Happy Birthday to Taylor Reynolds and Thanh-Tam Ho!
Bear Canyon CrossFit – WOD
Strength
Snatch Grip Strict Press (Behind the Neck)
A1) Behind the Neck Snatch Grip Strict Press
10 reps @ 31×1 Tempo
-20 sec rest-
A2) Deficit Hand Release Push ups
8-10 reps @ 30×1 Tempo
-20 sec rest-
A3) Banded Wide Grip Pull Ups
8-10 reps @ 30×1 Tempo
-20 sec rest-
A4) Supinated Barbell Bent Over Row
10 reps @ 31×2 Tempo
-20 sec rest-
A5) Reverse Plank Hold
45-60 seconds
-90 sec rest-
x 4 Sets
*Take the bar from the floor.
Complete inside a 35min window
No Lallygaging!! However, be sure to rest accordingly
Metcon
Metcon (Time)
17-9-17-9
T2B
Burpees to the bar you are using for T2B
Scaled: 25/15, No Push Up Burpees, Hanging Leg Raises
10min Time Cap
Duration: Short
Feel: Done: The tank is empty, you have nothing left afterwards.
ie. On the ground questioning life.
Pacing: Pain: This is a “full send”, ie. unsustainable effort. Get uncomfortable and deal with it.