Announcements
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https://zoom.us/j/94434469337?pwd=MGdnTDdJZTFGaHcxbTl0NHlaY2xtZz09
Passcode:958838
Happy Birthday to Angela Gustafson!
Bear Canyon CrossFit – WOD
Warm-up
Warm Up
12 Cal Bike or Row
10 Jumping Air Squats
5 Empty Bar Deadlifts + 5 Muscle Cleans
30 sec Plank Hold
x 2 sets
Strength
Clean and Jerk
A) 3 Position Power Clean & Jerk Complex
Complete 2 complexes
Every 2mins x 5 sets
Building BETWEEN 68-75%
1 rep Low Hang PC (Below the knee)
1 rep Mid Hang PC (Above the knee)
1 rep High Hang PC (From the hip)
1 Jerk (Push or Split Jerk)
Drop & reset after each complex
Keep each lift quick & snappy
No ugly lifts!
Each Complex is 1 “rep”
Metcon
Metcon (3 Rounds for reps)
EMOM 15
1:10-12 UNBROKEN Thrusters
2: 35-50 DU
3: 12-15 Ab Mat Sit Ups
Scaled: 75/55
RX: 95/65
RX+: 115/75
Accessory work
3 Sets
20 Banded Face Pulls
12 Barbell Upright Rows