Announcements
Zoom Link
https://zoom.us/j/94434469337?pwd=MGdnTDdJZTFGaHcxbTl0NHlaY2xtZz09
Passcode:958838
Happy Birthday to Lindsey Baldwin and AJ Wallerstein!
Bear Canyon CrossFit – WOD
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