Bear Canyon CrossFit – Open Gym

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3 Position Clean + Jerk

1 Clean from each position – floor, below the knee, above the knee- followed by 1 jerk = 4 reps per set.
4 reps at

60%

65%

70%

75%

80%

Max % that feels good today. 85-90%

% off Clean and Jerk 1RM

Clean Pull

4 x 3 reps at

100%

Front Squat

3 reps at

70%

75%

80%

Max % that feels good today. 85-90%

% off Front squat

Good Mornings

3 x 5

Increase weight from last week

Accessory work

4 sets

10 Weighted GHD

15 Weighted Hip Ext