Announcements
NightBear before X-MAS comp and X-mas Party Dec 14th!!Register online and help beneift UNM Children’s Hospital!
Thanksgiving Hours-Thursday 28th (9/10:15) Friday 29th(11:30/3:30/4:30/5:30)
Make sure to join us this Saturday for a fun partner WOD!!
Happy Birthday to Ashley Ulmer!
Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Metcon (3 Rounds for reps)
AMRAP 1 Minute
Max Rep Power Cleans @60%
Rest 2:00
AMRAP :90
Max Rep Power Cleans @70%
Rest 2:00
AMRAP 2 Minutes
Max Rep Power Cleans @80%
These may be a mix of touch and go and singles. For touch and go reps, try to bring the bar right to the ground from the finish position and avoid making hip contact on the way down. For singles, learn to drop your hips while you put both hands on the bar at the same time and pick it up from there. It doesn’t have to be a perfect setup position – you have to learn to set up quickly.
Add weight under reps
Metcon
Metcon (2 Rounds for time)
2 Rounds
25/18 Calorie Assault Bike
15 Box Jumps 30/24″
15 DB Push Press 50/35s
Rest 4:00
Target Time: 1:45-2:10 per interval
This test is about pure output – how hard can you go and how long can you sustain it, then do it again. Treat the first round like it’s the only round.
Extra Credit
Metcon (No Measure)
4 Superset
5-10 Strict ring dip
20-30sec Ring support (or to failure if before 20sec)
1-2min Rest between sets