Announcements
ATTENTION BEARS!
Please find below our new quarterly survey.
https://docs.google.com/forms/d/e/1FAIpQLSe9I-Yq2xO15Ad33q84Fe2DZjJ6eyaJ8h1jnu6AQo-62IcOuw/viewform?usp=sf_link
Thanks!
Lorenzo, Amy, and Bear Canyon Coaches
Bear Canyon CrossFit – WOD
Strength
Deadlift (3×5)
E2Mx 3 x 5 reps
Set 1- 65% x5
Set 2- 75% x5
Set 3- 85% x5+
Max reps on set 3. these are TNG
% is based off your 90% of your 1 RM
Metcon (Time)
4 Rds for Time:
12 Pullups
12 OHS 95/65
Accessory work
:30 Plank on elbows
:30 Blank Left side Straight arm
:30 Plank right side straight arm
:30 Plank Middle Straightarm
x 2 Dont drop at all during