Bear Canyon CrossFit – Bear Canyon Barbell
Warm-up
40 ankle cir each dir. (each)
10 Spider-Man (each)
20 squats
40 Band shoulder cir each dir. (each)
Barbell Warm Up
3 Snatch Deadlift
3 Shrug Pull
3 High Pull
3 Power Snatch
3 OHS
3 Full Snatch
Weightlifting
Overhead Squat (4 x 4 @ 40%)
Snatch Shrug Pull
4: 65%, 65, 70
3: 75, 80, 85
Power Snatch + Hang Power Snatch
2+1: 50%, 55, 60, 65, 65 1+1: 65, 70, 70
Snatch
2: 60%
2: 70,75, 75
2:80, 80
1:85, 85, 85, 85
Back Squat
5: Bar, 50
5: 60, 60
4:70, 70
3: 75, 75
3: 85, 85, 85