Bear Canyon CrossFit – Bear Canyon Barbell
Warm-up
40 ankle cir each dir. (each)
10 Spider-Man (each)
20 squats
40 Band shoulder cir each dir. (each)
Barbell Warm Up
3 Clean Deadlift
3 Shrug Pull
3 High Pull
3 Power Clean
3 OHS
3 Full Clean
Weightlifting
Overhead Squat (4 x 4 @ 40% of Snatch 1RM)
Clean Deadlift (Log 80%)
4 @ 65, 65, 70%
3 @ 75, 80, 80
Percentages off Clean and Jerk 1RM
Power Clean + Front Squat (Log 70%)
Percentages off C&J 1RM
2+2: 50, 55, 60, 65, 65
1+2: 65, 70, 70
Clean and Jerk (Log 85%)
1+2: 50%
1+2: 60, 60
1+2 : 65, 65
1+2: 70,70
1+2:75, 75
1+2: 80,80
1+1: 85,85,85
Accessory work
3 Rounds
25 Banded Pull Aparts
20 Squat Reaches