Announcements
NightBear before X-MAS comp and X-mas Party Dec 14th!!Register online and help beneift UNM Children’s Hospital!
Thanksgiving Hours-Thursday 28th (9/10:15) Friday 29th(11:30/3:30/4:30/5:30)
Happy Birthday to Tim G!
Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Clean (20×1)
10min EMOM
1 Power clean
2 Jerk
2min Rest
10min EMOM
1 Squat clean
1 Jerk
*on first EMOM, BUILD to a heavy; the goal is to increase weight each set as long as good technique allows
*on second EMOM, the goal is to START with the final/heaviest weight used in the first EMOM and sustain that for all 10 rounds; can increase only as good technique allows (ALWAYS decrease if it is necessary to maintain good technique)
Metcon
Metcon (Time)
12-9-6-3
Unbroken squat clean 135/95
Bar facing burpee
7min TC
*unbroken means touch and go only; once a set is started, bar cannot rest on ground at any point, even if hands stay on bar
*bar can rest anywhere on body, as long as the entire load is being held by athlete, and set will still count as unbroken
Extra Credit
Metcon (No Measure)
ROMWOD
Work on Mobility