Workout Of The Day

Friday

Bear Canyon CrossFit – WOD

View Public Whiteboard

Strength

Squat Clean Thruster (10×1)

EMOM Build to a Heavy

Metcon (Time)

For TIme:

25 Minute Time Cap.

50 Wallballs 30/20

40 ALT DB Snatch 50/35

30 Power Cleans 155/ 105

400m Run or Row

30 S2OH 155/ 105

40 ALT Hang DB Snatch 50/35

50 Wallballs 30/20

FRIDAY CRUSHER FOR FUN…….

Bear Canyon CrossFit – SWEAT

View Public Whiteboard

Warm-up

Warm-up (No Measure)

RUN/ STRETCH…

Workout #1

Metcon (No Measure)

BATMAN and ROBIN….

45 MINUTES…

TWO ROUND EACH PARTNER:

PARTNER A- RUN 400 METER OR ROW

PARNTER B- amrap. HANG POWER CLEANS &JERK

1356/95

Switch

TWO ROUNDS EACH

PARTNER A-RUN 400 METERS OR ROW

PARTNER B- amrap Back Squats

TWO ROUNDS EACH

PARTNER A- RUNS 400 METERS

PARTNER B- amrap WALL BALLS 20/14

TWO ROUNDS EACH

PARTNER A- RUNS 400 METERS OR ROW

PARTNER B-amrap DB SNATCH 55/35

Swol Day Thursday

Bear Canyon CrossFit – WOD

View Public Whiteboard

Metcon (No Measure)

7 Min AMRAP!

50 DB walking Lunges

when you finish the lunges

Max Rep DB sumo deadlifts (DB doesnt have to touch the ground)

Rest 3 Mins

12 Min EMOM

1) DB Clevage Cutters x 12 HAP

2) Bench Dips x15 Weighted

3) 50x DU

rest 2 mins

7 Min AMRAP

100 russian KBS 70/53

*remaining time kettlebell Curls

rest 2 mins

50 Weighted Situps heavy (anchor your feet)

50 Weighted Reverse situps

Wednesday

Bear Canyon CrossFit – WOD

View Public Whiteboard

Strength

Snatch Complex

1 Sn. Pull + 1 Hang Snatch + 1 Snatch

Every 2mins x 5 sets

Build from 70% to a tough set

Pull-Up Dip Alpha (10 Rounds for reps)

EMOM 10 Min

5 Strict Pull-Up

5 Strict Ring Dip
Unweighted This Week

If you cannot complete 5 of each, then drop to 4 or 3 for each movement.

Burpee Muscle Ups (30 For Time)

If you Are able to do Muscle Ups, then this is an option for some, instead of the pullup/dip combo

30 Burpee Muscle Ups.

10 Min Time Cap

Randy (Time)

For Time:

75 Power Snatches, 75# / 55#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.

Sweat Wednesday….

Bear Canyon CrossFit – SWEAT

View Public Whiteboard

warm up

Warm-up (No Measure)

40-20-10

1.Jumping Jacks

2.Air Squats

3.Side Lunges

4.Mountain Climbers

5.Plank Jacks

6.Push UPs

7.Sit Ups

8.Russian Twist

9.Cherry Pickers

10. V-ups

Metcon (AMRAP)

Metcon (No Measure)

Metcon 4 Rounds:

(0-2min.)

30 cal Row

2-4 mins

2 Rounds:

4 Burpees

6 DB Lunges 35/25

8 Air Squats

4-6 mins

400 M Run

6-8mins

50 KB Swings 53/35

8-10 mins Rest

Tuesday

Bear Canyon CrossFit – WOD

View Public Whiteboard

Strength

Split Jerk (10×1 at 70-75% )

EMOM 1 Split jerk at 70-75% of max CJ

Metcon (Time)

4 Rds for TIme:

10 DL 275/175

20 HSPU

*scale HSPU to 2/3 abmats or

*Pike HSPU

* Wallwalks x 7

MONDAY SWEAT

Bear Canyon CrossFit – SWEAT

View Public Whiteboard

warm up

Warm-up (No Measure)

40-20-10

1. Row

2. KB

3. Row

4. KB

5. Row

6. KB

7. Row

8. KB

9. Row

10. KB

Workout #1

Metcon (No Measure)

Circuit Training:

1.Wall Balls

2.Ski Erd

3.DB Box Step Ups

4. Rope Swings

5. GHD

6. Push Press-Empty Bar

7. Empty Bar Sit-ups

8. Bike

9. Row

10. Pull-ups