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)
Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Front Squat (5×6)
Front Squat
5×6 @ 82.5%
E2M
Metcon
Metcon (Time)
2 Rounds
30 Wallballs 30/20lbs
20 Bar Facing Burpees
10 Sandbag Cleans 150/100lbs
Rest 2:00
The wallballs should be an inconvenient buy-in for the rest of the workout, where your burpee pace and ability to stay on top of the sandbag for quick singles is the difference maker.
We also have the 75# bags and stones that you can use
Extra Credit
Deadlift (5×4)
Deadlift
4 @ 70%
4 @ 80%
4 @ 80%*
4 @ 80%
4 @ 70%
*Add weight for middle set if weight is moving smooth
None of these sets should be particularly challenging. Focus on a tight midline and pushing your hips back from the top of each rep. Finish with a perfect set of 4 at 70%.