Announcements
Join us for Memorial Day Murph on May 27th at 9/10:30!!
Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Push Press (3×5)
Push Press
3×5 @ 75%
E2M
Rest as needed between the heavy work and the max rep set. We’re looking for 10+ reps on the max effort set, so if that’s not doable consider lowering the percentage.
Push Press (Max)
Push Press
1 Max Rep Set @ 70%
Metcon
Metcon (Time)
9-12-15-18-21
DB Squat Cleans 50/35s
Toes to Bar
If you don’t already know your preferred method of DB squat cleans, figure it out today (touching the DBs between your legs or on the outside of them). Be smart about your TTB sets – it’s easier to come off the bar and hop back up than it is to put down and pick up the DBs.
16 Min Cap
Extra Credit
Metcon (No Measure)
Single Leg Squats
4×10 (2 sets per side)
These are not Pistols. Use a single leg squat roller or a bench to put your back leg on. The front leg should be around 90 degrees in the bottom position. We have a good demo on our youtube channel.
AND
Tabata Plank Holds
8 Rounds
:20 on / :10 off