Wednesday

Bear Canyon CrossFit – WODView Public WhiteboardStrengthPower Clean + Clean + Jerk (7×1)E2Mx 7 start at about 65% build to a heavtMetcon (AMRAP – Reps)7 Min Amrap 3,6,9,12,15,18,21… S2OH 135/95 T2B Immediately into 3 Min MAX EFFORT CALORIES...

Wednesday, October 27th

Bear Canyon CrossFit – Open GymView Public WhiteboardFront Squat5 x 5 @ 75%Snatch High-Pull + Hang Snatch1 pull + 2 snatch for 3 total reps per set. Hang position at the knee. 3 @ 70% x 2 3 @ 75% x 3Floating Snatch Pull3 x 3 @ 85%Accessory...

Tuesday

Bear Canyon CrossFit – WODView Public WhiteboardStrengthBack Squat (1×20)1x 20 Rep Backsquat. Increase 5# from last weeks 20rm. If you havent done it at all, try 65% of your 1rm.Metcon (AMRAP – Reps)10 Min Amrap 5x Devil Press 50/35 10x Db box...

Tuesday, October 26th

Bear Canyon CrossFit – Open GymView Public WhiteboardHang Muscle SnatchHang position below the knee 5 x 3 @ 35%Snatch Balance4 x 3 @ 70%Accessory work3 Sets 10-15 Reverse Hyper 25% of Deadlift Max Hanging Leg Raises

HAPPY MONDAY!!!!!!

Bear Canyon CrossFit – SWEATView Public Whiteboardwarm upWarm-up (No Measure)50-15-10 Run KB SwingsMetcon (AMRAP)COrE (No Measure)45-15-10 ABSMetcon (AMRAP)Metcon (No Measure)10 MINS 5- PULLS UPS 10 PUSHUPS 15 AIR SQUATS 10 MINUTES 60-20-10 BARBELLS STRENGTH...