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Also, if you’re looking for a partner for the Night Bear Before Xmas.. let’s get on it and find one.
Please check your home addresses and fix if you don’t live there any longer.
Bear Canyon CrossFit – WOD
Strict Press (3×3)
E2M x 3 ( make sure to do 2-3 warm up sets before)
Set 1 ) 70%x3
Set 2) 80% x3
Set 3) 90%x 3+ shoot for 4-5
These are based off your training max # which is 90% of your true 1rm.
* we have change plates on the oly rack, try and get the weights as close as possible. Try not to round up by 5#
EMOM x 10 Min
Min 1-3- 70% x 3 Reps
Min 4-6- 75% x 2 Reps
min 7-8- 80% x 2 Reps
Min 9-10 70% x 3 reps
Find your weights before you start to make the transition and loading easier.
*EMOM 5x Burpee Box jump overs
Starts with BBJO