Announcements
Don’t forget on Labor Day Monday Sept 7 we only have 9/10:15/11:30 classes! Come and WOD and then enjoy the rest of the day with family and friends!
Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
2 Rounds
1 Min Jump Rope
10 Airsquats
10 Banded good mornings
10 push-ups
10 Alt-V-up
Weightlifting
Deadlift (1×6)
Deadlift (0:00-10:00)
Every 2:30 x 4 sets
8 reps “Building”
6 reps “Building”
6 reps “Building”
6 reps ” Heavy set of 6 for the day”
@ 60×1 Tempo
-2min rest- (10:00-12:00)
A2) Deadlift (12:00-16:00)
Every 2mins x 2 sets
8 reps @ A1 weight w/ no Tempo
-2min rest- (16:00-18:00)
A3) RDL’s (18:00-22:30)
Every 90 seconds x 3 sets
12 reps @ 45% of A1
Metcon
Metcon (AMRAP – Reps)
2mins on / 2mins off x 5 sets
5 Power Snatches @ 115/75
25 DU/ 25 SU
*Start where you left off*