Wednesday

Bear Canyon CrossFit – WODView Public WhiteboardStrengthFront Squat (3×3)* % are based off of training max which is 90% of 1RM. E2M set 1) 3×70% set 2) 3×80% set 3) 3+x90% * try to hookgrip your front squats as long as you...

Tuesday

Bear Canyon CrossFit – WODView Public WhiteboardStrengthPush Press (3×3)* % are based off of training max which is 90% of 1RM. E2M * TNG PP set 1) 3×70% set 2) 3×80% set 3) 3+ x90%

Monday

Bear Canyon CrossFit – WODView Public WhiteboardStrengthSnatch (3×3)* % are based off of training max which is 90% of 1RM. E2M TNG snatches Set 1) 3×70% Set 2) 3x 80% Set 3) 3+x 90% *rest at postition 1 so you can reset the TNG...

PARTNER SATURDAY

Bear Canyon CrossFit – WODView Public Whiteboard31 Heroes (AMRAP – Reps)31 Minute AMRAP of: Partner 1: 8 Thrusters, 155# / 105# 6 Rope Climbs, 15 ft. 11 Box Jumps, 30″ / 24″ Partner 2: 400m Run with sandbag, 45# / 25#This is a Partner WOD –...

TGIF

Bear Canyon CrossFit – WODView Public WhiteboardStrengthPower Clean + Power Jerk (3×5)* % are based off of training max which is 90% of 1RM. E2M set 1 ) 5×65% set 2 ) 5×75% set 3) 5+ x 85% *at the lighter weights try to work on...