Announcements
Thursday 10/31 which is Halloween we will not have have Classes at 5:30pm/6:30pm!!!
NightBear before X-MAS comp and X-mas Party Dec 14th!!Register online and help beneift UNM Children’s Hospital!
Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Clean (8×2)
Squat Clean
8×2 @ 82.5%
Drop and Reset
E2M
Focus on perfect reps.
Think about getting under the bar quickly and not over-pulling. Stick to the percentages, they will increase.
Metcon
Metcon (Time)
4 Rounds
Run 400m
9 Muscle Ups
The muscle ups are meant to make you scratch your head and wonder whether or not you can do them in one set. Recognize that you can shake your arms out on the run and see what you’re made of on the rings.
Scale for MU is PULL-UP/ DIP 9/9
Extra Credit
Metcon (Weight)
Deadlift
4 @ 70%
4 @ 80%
4 @ 80%*
4 @ 80%
4 @ 70%
*Add weight for middle set if weight is moving smooth
None of these sets should be particularly challenging. Focus on a tight midline and pushing your hips back from the top of each rep. Finish with a perfect set of 4 at 70%.