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Happy Birthday to Yolanda!
Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Metcon (AMRAP – Reps)
AMRAP 1 Minute
Max Rep Power Cleans @65%
Rest 1:30
AMRAP 1:30
Max Rep Power Cleans @75%
Rest 2:00
AMRAP 2 Minutes
Max Rep Power Cleans @85%
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
Jeremy (Time)
21-15-9
Overhead Squats, 95# / 65#
Burpees
Burpee Over Bar
Extra Credit
Metcon (No Measure)
Barbell Curl
3×10
GHD Medball Passes with a partner
4×15