Announcements
BEARS Sept 16th Gary B from Propel Health and Performance will be at the gym from 8-10am to offer tip-based recovery services to any bear that signs up. Sign up sheet will be at the box from 9/11-9/15
Bear Canyon CrossFit – WOD
Snatch (Every 2:30 minutes, 5 Sets:
1 Hang Squat Snatch
1 Floating Squat Snatch
Rest: 10 seconds
1 Squat Snatch
1 Overhead Squat
@ 75%+ of 1RM Squat Snatch, building
)
“Monkey Bars” (Weight)
15:00 minute Running Clock
4 Sets
3 Weighted Strict Pull-Ups @ 85% of 1RM
Rest 30 seconds
6 Strict Pull-Ups
Rest 30 seconds
12 *Ring Rows
Rest 2:00 minutes
*Prescribed Ring Row Height = Body on Floor and Fingertips Touch the Rings
RPE:6/10
Rx+:
3 Weighted Strict Pull-Ups @ 85% of 1RM
Rest 30 seconds
6 Strict Chest to Bar Pull-Ups
Rest 30 seconds
12 Feet Elevated Ring Rows
Rest 2:00 minutes
Level 2:
3 Strict Pull-Ups
Rest 30 seconds
6 Banded Strict Pull-Ups
Rest 30 seconds
12 Ring Rows @ Challenging and Unbroken Angle
Level 1:
3 Banded Strict Pull-Ups
Rest 30 seconds
6 Toenail Spot Strict Pull-Ups
Rest 30 seconds
12 Ring Rows @ 45 degree angle
Masters 55+:
Choice of L3-L1 Based on Strength Level