Announcements

Attention participants of this Saturday’s competition.
Please check your email and sign up in the link given!
Thank you 🙂

Bear Canyon CrossFit – WOD

View Public Whiteboard

Strength

Power Clean + Power Jerk (10×2)

EVERY :30 x 10 Mins

1 Power Clean and Jerk.

try to put a moderate weight to do the entire emom. approx 70-75% of CJ 1rm

Metcon (AMRAP – Rounds and Reps)

7 Min AMRAP

12 Cal Row

12 HSPU or regular pushups

12 DB snatch 75/50 rx+ or 50/35

rest 2:30

5 MIN AMRAP ^^

*pick up where you left off

rest 2:30

3 Min AMRAP ^^

pick up where you left off

Accessory work

Mobility

1:00 Squat hold

foam roll left leg> quad, glute, IT, calf

1:00 Squat hold

Foam roll right leg

1:00 Pigeon hold right

1:00 pigeon hold left