Bear Canyon CrossFit – Open Gym
Back Squat
8 x 3 @ 85%
Last set max reps
Power Snatch + Hang Snatch
1 PS + 1 snatch for 2 total reps per set. Hang position at mid-thigh. % of snatch.
2 @ 70%
2 @ 75%
2 @ 80%
2 @ Max%
Power Clean + Hang Clean + Jerk
1 PC + 1 HC + 1 jerk for 3 total reps per set. Hang position at mid-thigh. % of CJ.
3 @ 70%
3 @ 75%
3 @ 80%
3 @ Max%
Accessory work
3 Sets
Back extension hold – max
Weighted plank – 20-30 sec