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Happy Birthday to Kieran L’Heureux!
Bear Canyon CrossFit – WOD
Warm-up
2 Sets
12 Cal Bike or Row
12 Jumping Air Squats
10 Push Ups
30 sec Deadbugs
Strength
Front Squat
A) Pause Front Squat
3 reps @ 23×1 Tempo
Every 2:30 x 6 sets
Start @ 65% and build small each set
Tempo:
2 seconds down
3 second pause at the bottom
X explode up
1 second hold at the top (breath & brace)
Maintain the tempo, do NOT bottom out in the bottom. Stay active in the bottom of the squat.
-1min rest-
Front Squat
B) Drop Set
8-10 reps Every 90 sec x 2 sets
same weight
No Tempo
Metcon
Metcon (Time)
3 Rounds
150 DU
30 SA DB S2OH @ 50/35 (Total)
*Scale DU down to 200 Single Unders
Accessory work
3 sets
30 sec SA DB Overhead Hold
20 Banded Face Pulls