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Happy Birthday to Lindsey Baldwin and AJ Wallerstein!

Bear Canyon CrossFit – WOD

View Public Whiteboard

Strength

A1) Push Press

8-10 reps @ 30×1 Tempo

-20 sec rest-

A2) Bent Over Elbowing Row

10-12 reps

*If you have a barbell, do snatch grip

bent over rows

-20 sec rest-

A3) Low Hang Clean High Pulls

10-12 reps

-20 sec rest-

A4) 1 & 1/4 Push Ups

8-10 reps

-20 sec rest-

A5) Handstand Hold on Wall

30-45 seconds

*Modify to a Pike Hold

-60 sec rest-

x 4 sets

B) 3 Sets

12 Box Dips

15 Floor Press

30 sec FLR

Accessory work

Bent Over Elbowing Row:

https://www.youtube.com/watch?v=dSDOcfPNoO8 Use with DB or KB

Snatch Grip Bent Over Row:

https://www.youtube.com/watch?v=A12TzYSbwRg

Low Hang Clean High Pulls:

Barbell: https://www.youtube.com/watch?v=0tUplJ6EXEA

DB: https://www.youtube.com/watch?v=fXL5nsy_KkA

KB: https://www.youtube.com/watch?v=YBbpbCO2w1A

1 & 1/4 Push Ups:

https://www.youtube.com/watch?v=Ud9_7anNdjU

Pike Hold:

https://www.youtube.com/watch?v=vYgSTidua9A

FLR:

https://www.youtube.com/watch?v=KOERfj4QPtk