Announcements
Happy Birthday to Mauricio S.!!
Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Push Jerk (4 Sets)
“Touch and Go” Push Jerk
10-8-6-2
Start around 70% – build across sets if reps stay smooth and fast.
Use the first three sets to work on improving your capacity to move heavy weight for reps. Use the double at the end to overload while still staying “touch and go”.
Metcon
Metcon (AMRAP – Reps)
EMOM 12 Minutes – Alternating Movements
10 Burpee Box Jumps 24/20
8 Front Squats 195/130lbs (Bar taken from ground)
If you fail a round, keep going and continue to do as many reps of the current movement as you can each minute.
*More Options
– Burpees box jumps
– Lighter Front Squat
Extra Credit
Metcon (No Measure)
3×10
Double KB RDLs
Slow lowering, emphasize glute contraction on the way up.
4×15
DB Prone Bench Row