Announcements
Happy Birthday to Brittany A.!
Bear Canyon CrossFit – WOD
Warm-up
2 Rounds:
10 Cal Bike/ Row
20x Band Pull Aparts
30′ Banded Side Steps R/L
Strength
Power Snatch (5×1)
A) Snatch Complex (0:00-10:00)
1 Power Snatch + 2 Hang Power Snatch
Every 2mins x 5 sets
Building to a tough complex by the last set.
-1min rest- (10:00-11:00)
Hang Power Snatch (2×10-12)
B) Hang Power Snatch Cycling Work (11:00-14:00)
Every 90 sec x 2 sets
10-12 TnG reps @ 75% of A
Goal is to go 5-10lbs heavier than last time (10/4)
Metcon
Metcon (Time)
42,30,18 reps of:
Single DB Front Rack Lunges @ 50/35
21,15,9 reps of:
Ring Dips
Time Cap: 15 minutes.
*Note: If you are doing box dips, do 42,30,18 (ONLY double the reps for the box dips).
Accessory work
3 sets
45 sec Single Arm DB Overhead Hold (L)
-15 sec rest-
45 sec Single Arm DB Overhead Hold (R)
-15 sec rest-