Bear Canyon CrossFit – Open Gym
Snatch Pull to hip + Snatch (2@ 70%, 2 @ 75%, 2 @ 80%, 2 @ 85% x 3 2 @ 75%)
1 pull + 1 Snath =2
Power Clean + Power Jerk + Jerk (3 @ 70%, 3 @ 75%, 3 @ 80%, 3 @ 85% x 3, 3 @ 75%)
1 + 1 + 1 = 3 reps
Back Squat (3 @ 70%, 3 @ 75%, 3 @ 80% x 2 )
Parallel BS + Pause Parallel + BS = 3 reps
If your legs are toast from the week. Skip this portion
Metcon (Time)
For time:
21/15 Assault Bike Calories
42 Dumbbell Hang Power Snatches, (50/35)
15/12 Assault Bike Calories
30 Dumbbell Hang Power Snatches, (50/35)
9/7 Assault Bike Calories
18 Dumbbell Hang Power Snatches, (50/35)
Time cap: 10 mins