Happy Birthday to Travis Tillery!

Bear Canyon CrossFit – WOD

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Clean and Jerk

A) Power Clean & Jerk

3 PC + 1 Jerk

EMOM x 8 Sets

Building to a tough set from @ 50%

Keep the Complex Touch & Go

Work on cycling the barbell

Keeping it light & snappy, No misses 😉


CrossFit Games Open 14.5 and 16.5 (Time)

For Time:

21 Thruster, 95#/65#

21 Bar Facing Burpees

18 Thruster, 95#/65#

18 Bar Facing Burpees

15 Thruster, 95#/65#

15 Bar Facing Burpees

12 Thruster, 95#/65#

12 Bar Facing Burpees

9 Thruster, 95#/65#

9 Bar Facing Burpees

6 Thruster, 95#/65#

6 Bar Facing Burpees

3 Thruster, 95#/65#

3 Bar Facing Burpees
Duration: Medium

Feel: Control: Remain present during the whole workout.

You should be able to walk away and only be just slightly out of breath.

Your lung capacity should dictate your pace.

Pacing: Reach: Flirt with that “redline” but do NOT pass it.

You should be getting close to being uncomfortable, but still putting out a high effort.

Accessory work

3 Sets

30 sec Side Plank each side

-15 sec rest-

15 Sit Ups

-15 sec rest-