Tuesday, August 31st

Bear Canyon CrossFit – Open GymView Public WhiteboardPower Snatch2 reps at: 70% 75% 1 rep at: 80% 85% x 3Power Clean + Power Jerk1 @ 75% 80% 85% Max% No missesSnatch Balance3 Reps at: 70% x 2 75% x 3Accessory work4 Sets 2...

TESTER TUESDAY

Bear Canyon CrossFit – WODView Public WhiteboardFran (Time)21-15-9 Thrusters, 95# / 65# Pull-upsStrengthBench Press (1RM)12 Mins to find a 1RM400m Run (Time)Max Effort 400m Run

Monday, August 30th

Bear Canyon CrossFit – Open GymView Public WhiteboardClean and Jerk3 cleans + 1 Jerk = 4 reps 4 reps at: 60% 65% 2 cleans + 1 Jerk = 3 reps 3 reps at: 70% 75% 80% Max%Clean Pull3 reps at: 100% 105% 110% x 2Front Squat2 reps...

Warm Up

Bear Canyon CrossFit – SWEATView Public Whiteboardwarm upWarm-up (No Measure)Warm UP: Rig RunMetcon (No Measure)Buy In: 6 Minutes Min. 1 – Side Plank -L Min. 2- Side Plank Min. 3- Hollow Body Rocks 60-20-12 Rower DB Snatch 60-20-12 Barbell WORK AMRAP- 10...

Monday

Bear Canyon CrossFit – WODView Public WhiteboardStrengthBack Squat (10×3)10×3 EMOM @70% of your 2rm. Same weight for the whole emom should be heavier than last time.Metcon (AMRAP – Rounds and Reps)15 Min AMRAP! 500m Row 20 BJO 24/20 400m...