Announcements
Happy Birthday to Erika Baca!
Bear Canyon CrossFit – WOD
Strength
Clean Pull
A) Clean Pulls
3 reps Every 2 minutes x 6 sets
Buiding to a tough 3 by the last set
Start at 100% of best clean
Work on hitting that triple extension!
No touch & go reps, reset at the floor
Metcon
Metcon (AMRAP – Rounds and Reps)
16min AMRAP
50 Alt DB Snatches
15 T2B
40 DB Step Ups
20 T2B
30 Alt DB HPC & J
25 T2B
Scaled: 25/15, <20", T2B Modification
RX: 35/25, 20″ for all, Hanging Leg Raises
RX+: 50/35, 24″/20″, T2B
Duration: Medium
Feel: Control: Remain present during the whole workout.
You should be able to walk away and only be just slightly out of breath.
Your lung capacity should dictate your pace.
Pacing: Reach: Flirt with that “redline” but do NOT pass it.
You should be getting close to being uncomfortable, but still putting out a high effort.
Accessory work
3 sets
30 sec DB Crush Grip Curls
-15 sec rest-
30 sec DB Behind the head tricep Extensions
-15 sec rest-