Announcements
NEXT TUESDAY for The Fourth, there will only be 2 class times: 6:30am AND 9am
Bear Canyon CrossFit – WOD
Clean and Jerk (Every 90 seconds, 6 Sets, Complete:
3 Position Clean:
1 Hang Clean (4-6” below hip crease)
1 Low Hang Clean
1 Clean from the floor
Shoulder to Overhead Complex:
1 Push Press
1 Push Jerk
1 Split Jerk
All squat cleans and unbroken!
55-70%)
“Pig” (Time)
For Time:
15 Power Clean
15 Burpees Box Jump Over 24/20’’
10 Thrusters
10 Burpees Box Jump Over 24/20’’
5 Squat Clean Thrusters
5 Burpees Box Jump Over 24/20’’
Load: 115/75lb
Rest 3:00 minutes
15 Burpees Box Jump Over 24/20’’
5 Squat Clean Thrusters
10 Burpees Box Jump Over 24/20’’
10 Thrusters
5 Burpees Box Jump Over 24/20’’
15 Power Clean
Load: 135/95lb
RPE: 8/10 Time Cap: 6:00/set, 15:00 total
Rx+:
Loads:
135/95, (61/43kg)
155/105lb, (70/48kg)
Level 2:
Loads:
95/65lb, (43/30kg)
115/75lb, (52/34kg)
Level 1:
For Time:
15 Hang Power Clean
15 Burpees Box Step-Up 24/20’’
10 Thrusters
10 Burpees Box Step-Up 24/20’’
5 Hang Squat Clean
5 Burpees Box Step-Up 24/20’’
Load: 75/55lb, (34/25kg)
Rest 3:00 minutes
15 Burpees Box Step-Up 24/20’’
5 Hang Squat Clean
10 Burpees Box Step-Up 24/20’’
10 Thrusters
5 Burpees Box Step-Up 24/20’’
15 Hang Power Clean
Load: 75/55lb, (34/25kg)