NightBear before X-MAS comp and X-mas Party Dec 14th!!Register online and help beneift UNM Children’s Hospital!
Bear Canyon CrossFit – WOD
Trainers Choice (No Measure)
Power Snatch (3)
AMRAP 1 Minute
Max Rep Power Snatch @60%
Max Rep Power Snatch @70%
AMRAP 2 Minutes
Max Rep Power Snatch @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.
Metcon (AMRAP – Reps)
Every 2:00 Until Failure
Row or Bike 11/8 Calories
5 Thrusters 95/65lbs
Add 5 thrusters each round until failure.
Stop if you complete the round of 35 thrusters.
If you don’t complete a round then go back down a round and keep working until entire class is done
Your transition game will be important in the later rounds here. Focus on a a little forward-backward movement in your thruster as possible, only expending energy to drive the bar overhead.
600m Sandbag Carry 150/100lbs
Carry the sandbag anyhow, but plan on running and not walking.