Announcements

Make sure to join us Saturday the 18th at 9am for Strongman Fundraiser for Coach Reuben!!
Join us for Memorial Day Murph on May 27th at 9/10:30!!

Bear Canyon CrossFit – WOD

View Public Whiteboard

warm up

Trainers Choice (No Measure)

Weightlifting

Strict Press (3×5)

This means strict, no dip no movement whatsoever except the bar going up. To include leaning of the upper body.
Strict Press

3×5 @ 70%

E2M

Rest as needed between the heavy work and the max rep set. We’re looking for 10+ reps in the max effort set, so if that’s not going to happen, lower the percentage slightly.

THEN

Strict Press (Max Reps)

This means strict, no dip no movement whatsoever except the bar going up. To include leaning of the upper body.
Strict Press

1 Max Rep Set @ 60%

Metcon

Metcon (Time)

4 Rounds

8 Squat Snatch 135/95lbs

Run 200m

2 Legless Rope Climbs

Run 200m

The Run is your forced transition between two reasonably demanding movements. Get started on your run immediately after finishing the Snatch or Climbs, and build your pace until your running back into the gym straight to the next movement.
20 Min Cap

Scale Accordingly

Extra Credit

Metcon (AMRAP – Reps)

AMRAP 10 Minutes

8 Ring Dips

20 S-Arm Russian KB Swings 53/35lbs

Breaking up the ring dips early isn’t a bad idea so you can hop right back up onto the rings. Practice switching hands mid-rep with the KB so you can do these sets unbroken.