Announcements
Bears, don’t forget to join us on ZOOM at 6 am, 12 pm, and 4:30 pm Monday-Friday!!
Join us on Facebook live at 9:30 every day!
Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Stretch
Get Heart Rate up
Weightlifting
Deadlift (5×10)
Deadlift
5×10
E2M
Work up to a challenging set of 10 and adjust your second set based on the first. The battle is to go as heavy as you can without sacrificing form or being positive you will finish the set. The reps will slowly increase throughout the phase and your goal will be to maintain or increase weight week to week.
Metcon
Metcon (AMRAP – Reps)
2 Rounds
AMRAP 7 Minutes
7 Power Snatches 115/75lbs
21 Wallballs 20/14lbs
Rest 3 min
No barbell option: Alternating DB Snatch, with a doubling of reps if the DB is 50/35 or lighter. No equipment modification: Burpees and Jump Squats to target.
Extra Credit
Metcon (No Measure)
Back Rack Lunges
3×10
V Ups
4×15
Push Ups
5×20