Announcements
Don’t forget on Labor Day Monday Sept 7 we only have 9/10:15/11:30 classes! Come and WOD and then enjoy the rest of the day with family and friends!
Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
2 Rounds
10 Cal
10 Alt Lunges
10 Banded Press
10 Good Mornings
Weightlifting
Strict Press (1×8)
This means strict, no dip no movement whatsoever except the bar going up. To include leaning of the upper body.
A1) Strict Press
Every 2mins x 5 sets
10 reps @ 50% “Warm Up Set”
8 reps “Building”
8 reps “Building”
8 reps “Building”
8 reps ” Heavy set of 8 for the day”
-2min rest-
A2) Strict Press
Every 2mins x 2 sets
8 reps @ 90% of A1
Metcon
Metcon (Time)
50-40-30-20-10
Alt DB Hang Clean & Jerk @ 50/35
DB Step Ups @ 24/20
25min Cap
Accessory work
Metcon (No Measure)
2 sets
30 sec DB Lateral Raises
-30 sec rest-
30 sec DB Front Raises
-30 sec rest-