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)
Make sure to join us this Saturday for a fun partner WOD!!
Happy Birthday to Amanda Garcia!
Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Strict Press (5×5)
This means strict, no dip no movement whatsoever except the bar going up. To include leaning of the upper body.
Strict Press
5×5
E1:30
60% Across
Take bar from the ground
Then
Bench Press
4 ×10
E1:30
To improve your pressing ability, you have to press. The upper body responds best to fast twitch movement, so we want you pressing your percentage as fast as possible.
Metcon
Metcon (Time)
Row 25/20 Calories
20 Chest to Bar Pull Ups
10 Sandbag Cleans 150/100lbs
20 Chest to Bar Pull Ups
Row 25/20 Calories
Can you get out ahead of this piece before the discomfort sets in? If you’re planning to break things up, you’re already behind. A max effort row to start isn’t totally necessary, but it’s got to be fast. Focus on using your legs on every movement as much as possible, otherwise your arms won’t work well enough to finish this piece in a respectable time. This should be fast.
Scale Accordingly
Extra Credit
Turkish Get Up (30)
HAP
Alternating Sides