Announcements
ATTENTION BEARS!
Sweatshirt orders are due this Friday, Dec. 10th. Sign up before it’s too late!
Also, if you’re looking for a partner for the Night Bear Before Xmas.. let’s get on it and find one.
Please check your home addresses and fix if you don’t live there any longer.
Thanks!
Bear Canyon CrossFit – WOD
Strength
Back Squat (3×3)
Every 2:30 x 3 sets
Set 1- 3x 70%
Set 2- 3x 80%
Set 3- 3x 90%+ (try for 4-5)
*Remember These percentages are based off our training max, Which is 90% of our true 1RM
Metcon (AMRAP – Reps)
4 Rds
4 Min AMRAP
30/25 Cal Bike
Remaining Time
3-6-9-12-15-18-21…….
Power Clean and Jerk 115/75
TTB
rest 1 min between rounds.
*Each round pick up where you left off. ie if you finish 9 PCJ, but not ttb. next round you will start with 9 TTB and continue from there. Calories each round.
*SCORE IS TOTAL REPS OF PCJ and TTB
Accessory work
7 Min AMRAP
5 Wallwalks
5 Turkish Get ups each side 53/35
* for quality not quantity