Monday

Bear Canyon CrossFit – WODView Public WhiteboardStrengthSnatch Complex (5×1)1 Sn. Pull + 1 Hang Snatch + 1 Snatch Every 2mins x 5 sets Build from 70% to a tough setThis is a normal snatch pull, not a high pull soo keep the arms straight and shrug at the...

Monday, October 25th

Bear Canyon CrossFit – Open GymView Public WhiteboardFront Squat3 x 10 @ 65%Clean Pull + Hang Clean + Jerk 1+2+1 for 3 total reps per set. Hang position at the knee. 4 @ 70% x2 4 @ 75% x 3Floating Clean Pull3 x 3 @ 85%

Partner Saturday

Bear Canyon CrossFit – WODView Public WhiteboardMetcon (AMRAP – Rounds and Reps)35 Min AMRAP! 100 DU 100 Cals 80 ALT. DB snatches 80 Situps 60 DB power Cleans 50/35 *2 DB 60 Pushups 40 DB russian twists 50/35 * 1 DB 40 DB push press 30 Pullups 30 TTB *One...

FRIDAY SWEAT>>>>>

Bear Canyon CrossFit – SWEATView Public WhiteboardWarm-upWarm-up (No Measure)40-20-10 1. Jumping Jacks 2. Air Squats 3. Lunges 4. Burpees 5. Dolphin PushUps 6. Push Up side Plank 7. Sit ups 8. Reverse sit ups 9. Cherry pickers 10. Russian TwistMetconMetcon...

TGIF

Bear Canyon CrossFit – WODView Public WhiteboardStrengthDeadlift (10×2)EMOM x 10 2 Deadlift at 80% TNGMetcon (Time)10 Rds 8 HSPU 8 HPC 115/75 Rest :30 After each RD