Monday

Bear Canyon CrossFit – Open GymView Public WhiteboardSnatch (2@ 70%, 2 @ 75%, 1 @ 80% X 2 1 @ 85% X2)Clean and Jerk (1@ 70%, 1 @75% x 2, 1 @ 80%, 1 @ 85%)Back Squat (2 @ 70%, 2 @ 75%, 1 @ 80%, 1 @ 85%)

Monday SWEAT

Bear Canyon CrossFit – SWEATView Public Whiteboardwarm upWarm-up (No Measure)40-20-10 1.Row 2.Slam 3. Row 4.Slam Squat 5.Row 6.Slam Lunges 7.Row 8. Slam Situp 9.Slam Russian 10.Slam plankWorkout #1Metcon (No Measure)10 minutes AMRAP Bike 15/12 /10 calories 10...

Monday

Bear Canyon CrossFit – WODView Public WhiteboardStrengthSnatch (1RM)Take 12-15 Mins to find a 1RM. 50%x5 60×4 70%x3 75%x2 80%x2 85%1 90%1 95%1 3 Attempts at new pr ideally.Metcon (AMRAP – Rounds and Reps)12 Min Amrap! 20/15...

Savage Saturday

Bear Canyon CrossFit – WODView Public WhiteboardMetcon (AMRAP – Reps)Lets.get er done! 30min Amrap Partner A: 20/15 Cals on Bike Partner B: Amrap of 8 Wall Ball 30/20 8 SDHP 95/65 8 Burpees Score is total reps of...

FRIDAY SWEAT

Bear Canyon CrossFit – SWEATView Public WhiteboardWarm-upWarm-up (No Measure)warm up: 40-20-10 1.Air Squats 2.Lunges L 3.Lunges R 4.Back Squat L 5.Back Squat R 6.Mountain Climbers 7.Down Dog to Plank 8. Push Up Side Plank 9. Sit-Up 10. Russian TwistMetcon...