Announcements
Holiday Hours
New Year’s Eve Closed After 4:30pm
New Year’s Day 11:30am/3:30pm/4:30pm
Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Strict Press (6×3)
This means strict, no dip no movement whatsoever except the bar going up. To include leaning of the upper body.
Strict Press
6×3
85% Across
Press like it’s 90%
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)
400m Ski
10 Bar Muscle Ups
6 Squat Clean and Jerk 225/155lbs
10 Bar Muscle Ups
400m Ski
*Modification Options
– Row instead of ski
– Jumping bar muscle ups or chest to bar pull ups
– Lighter clean and jerk
Extra Credit
Metcon (No Measure)
DB Farmers Hold 100/70lbs
3x Max Effort
Rest 3-5 Minutes
Back Rack Step Through Lunges
4×15