Thursday February 25th

Bear Canyon CrossFit – WODView Public WhiteboardStrengthOverhead SquatA) Overhead Squat (from the rack) Every 2 Minutes x 5 sets 5 reps @ 32×1 Tempo Start moderate & build each set Tempo Digit 1 Represents the Eccentric Digit 2 Represents the Isometric...

Wednesday February 24th

Bear Canyon CrossFit – WODView Public WhiteboardStrengthSquat Clean and JerkA) Squat Clean & Jerk Every 90 seconds x 10 sets 1.1 (rest 10 seconds b/t lift) drop & reset Building each set from 70%MetconMetcon (Time)1-10 Burpee Over Bar Power Clean...

Wednesday Sweat

Bear Canyon CrossFit – SWEATView Public Whiteboardwarm upWarm-up (No Measure)40-20-10 1.Row 2.KB Swing 3.Row 4.KB High Pull 5.Row 6.Box Step-Up 7.Row 8.Push-Up 9.Row 10.KB SquatMetcon (AMRAP)Metcon (No Measure)3 ROUNDS FOR TIME: 30 Wall Balls 20/14 30 Sumo...

Wednesday, February 24th

Bear Canyon CrossFit – Bear Canyon BarbellLast week of light. Next week we will attempt a new 1RM! :)View Public WhiteboardWarm-up40 ankle cir each dir. (each) 10 Spider-Man (each) 20 squats  40 Band shoulder cir each dir. (each)Barbell Warm Up3 Clean Deadlift 3...

Tuesday February 23rd

Bear Canyon CrossFit – WODView Public WhiteboardStrengthPower SnatchA) Power Snatch (Touch & Go) Every 90 seconds x 9 sets Sets 1-3: 7 reps @ 50% Sets 4-6: 5 reps @ 55% Sets 7-9: 3 reps @ 60%MetconMetcon (AMRAP – Rounds and Reps)17min...