Announcements
Happy Birthday to Rebecca P.!
Bear Canyon CrossFit – WOD
warm up
2 Rounds:
10 Cal Bike/Row
10x DB Suitcase Dead LIft R/L
:30 Side Plank R/L
Strength
Sumo Deadlift (4×2)
A) Sumo Deadlifts (0:00-8:00)
Every 2mins x 4 sets
2 reps @ 30×5 Tempo
Building each set to a tough double by the last set
No dropping from the top
-1min rest- (8:00-9:00)
Sumo Deadlift (3×3)
B) Sumo Deadlift Drop Set (9:00-12:00)
Every 90 sec x 3 sets
3 reps @ 90% of A w/ No Tempo
Metcon
Metcon (Time)
30,20,10 reps of:
Cal Bike/ Row
DB Snatch 50/35
Straight Into…
10,20,30 reps of:
Cal Bike/ Row
DB Hang Clean and Jerk 50/35
Accessory work
3 sets
30 sec Barbell Bicep Curls
-30 sec rest-