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NEXT THURSDAY 8/24 – Free Bring a Friend Day (again)
Bear Canyon CrossFit – WOD
Bench Press (Every 2:00 minutes, 4 Sets
Set 1: 5 Reps @ 75%
Set 2: 5 Reps @ 80%
Set 3: 5 Reps @ 85%
Set 4: 5 Reps @ 85%
Percentage is based on your 3rm Bench Press
)
Back Squat (On a 10:00 clock,
Take 5:00 minutes to Warm-Up to Weight
1 Set of 20 reps @ 55% of 5RM
)
“Push Pop” (AMRAP – Rounds and Reps)
8:00 minute AMRAP
2 Back Squats @ 315/205lb
4 Dumbbell Deficit Push-Up
6 Dual Dumbbell Burpee Step-Ups 24/20”
:10 second L-Sit *on Dumbbells
Dumbbell Load: 50/35lb
RPE: 8/10
Rx+:
8:00 minute AMRAP
2 Back Squats @ 315/205lb, (143/93kg)
4 Dumbbell Deficit Push-Up (70/50lb, 32/22kg)
6 Dual Dumbbell Burpee Step-Ups 24/20”
:10 second L-Sit
Level 2
8:00 minute AMRAP
2 Back Squats @ 225lb/155lb, (102/70kg)
4 Dumbbell Deficit Push-Up (35/25lb, 16/12kg)
6 Dual Dumbbell Burpee Step-Ups 24/20”
:10 second Tuck L-Sit
Level 1
8:00 minute AMRAP
2 Back Squats @ 80% of 1RM
4 Elevated Push-Ups
6 Dual Dumbbell Loaded Step-Ups
:10 Hollow Hold