Bear Canyon CrossFit – Open Gym
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