Announcements
Happy Birthday to Jason Barnes!
Bear Canyon CrossFit – WOD
Warm-up
2 Sets
10 Calories Bike or Row
10 Push Ups
12 Kip Swings
20 Banded Pull Aparts
Strength
Snatch Grip Strict Press (Behind the Neck)
A1) Behind the Neck Snatch Grip Strict Press
8-10 reps @ 31×2 Tempo
*Take it from the floor, then back rack it.
Building each set
https://www.youtube.com/watch?v=f_nrZ96cB1k
-20 sec rest-
A2) Banded Wide Grip Pull Ups
12-15 Unbroken reps @ 30×1 Tempo
-20 sec rest-
A3) Bent Over KB Crush Grip Row
10-12 reps
-20 sec rest-
A4) Deficit Push Ups
10-12 reps @ 30×1 Tempo
Elevate hands on bumper plates
45# for men
25# for women
-20 sec rest-
A5) Reverse Plank Hold
30-45 seconds
-90 sec rest-
x 4 sets
Complete A1-A5 inside a 30min window
No lallygagging!!!
Metcon
Metcon (Time)
For Time
15 Burpees to 6″ target
15 Calories
10 Burpees to 6″ target
10 Calories
*10min Time Cap
Duration: Short
Feel: Done- The tank is empty, you have nothing left afterwards.
ie. On the ground questioning life.
Pacing: Pain- This is a “full send”, ie. unsustainable effort. Get uncomfortable and deal with it.