Announcements
Bears, don’t forget to join us on ZOOM M-F at 6 am, 12 pm, 4:30pm, M/W/F 6:00 pm, and T/TH 5:30 pm!!!
Join us on Facebook live at 9:30 every day!
Complete quarantine BINGO for your chance at a WHOOP
Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Back Squat (10×3)
Back Squat
Warm up to a single at 80-90%
Then
10×3 @65%
EMOM FOR 10X3
Focus on loading on the way down and acceleration on the way up
Wake the system up with a heavy single and use that as a gauge for the effort you can put into a single rep. Now apply that to all thirty reps and make the intended improvements to your speed.
*From the ground modification: Front Squats
Metcon
Metcon (AMRAP – Reps)
5 Rounds
1:30 Max Rep Hang Power Clean 135/95lbs
1:30 Max Rep HSPU
1:30 Max Rep Box Jump Overs 24/20″
Rest 1:30
Score is total reps.
Extra Credit
Metcon (No Measure)
Tabata Hollow Body Rocks
Plate Pinch
5 x:30-:60
A plate in hand, held at your sides