Bear Canyon CrossFit – Bear Canyon Barbell
Last week of light.
Next week we will attempt a new 1RM! 🙂
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 Clean Deadlift
3 Shrug Pull
3 High Pull
3 Power Clean
3 FSQ
3 Full Clean
3 Split Jerk
Weightlifting
Overhead Squat (4 x 4 )
40%
Power Clean + Front Squat
Percentages off C&J 1RM
2+2: 50,55,60,60
2+1: 60, 60, 65
1+1: 67,67,67
Clean and Jerk
3: 50
2: 60, 60, 60
2: 65, 65, 65
2: 70, 70
1:73, 73, 73
Deadlift
5: bar, 50
4: 60, 60, 60
3: 70, 70, 70
2: 75,75