Announcements
Join us for Memorial Day Murph on May 27th at 9/10:30!!
Happy Birthday to Terra McDermott!!
Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Snatch (6×2)
Hang Snatch (above knee)
Every 2 Minutes for 12 Minutes
2 Reps @ 85%+
Heavier than last week
Metcon
Metcon (AMRAP – Reps)
16 Minute Running Clock
4:00 Max Rep KB Snatch 53/35lbs
4:00 Max Burpees to Plate
4:00 Max Rep KB Snatch
4:00 Max Burpees to Plate
Try to hold the KB the entire 4:00. Switch hands as often as needed to keep it moving and maximize reps. On the burpees, just hold a steady pace throughout the 4:00.
Extra Credit
Metcon (Weight)
Single Leg KB Deadlift
6×10 (3 sets per side)
Don’t rush these, show control on the decent when lowing the KB back to the ground.