Workout Of The Day

TGIF

Bear Canyon CrossFit – WOD

View Public Whiteboard

Strength

Power Clean + Power Jerk (3×3)

* % are based off of training max which is 90% of 1RM.

E2M

*TNG

Set 1) 3×70%

set 2)3×80%

set 3) 3+ 90%

*try to work on the TNG portion of the power clean into the power jerk.

Wednesday

Bear Canyon CrossFit – WOD

View Public Whiteboard

Strength

Front Squat (3×3)

* % are based off of training max which is 90% of 1RM.

E2M

set 1) 3×70%

set 2) 3×80%

set 3) 3+x90%

* try to hookgrip your front squats as long as you can

Tuesday

Bear Canyon CrossFit – WOD

View Public Whiteboard

Strength

Push Press (3×3)

* % are based off of training max which is 90% of 1RM.

E2M

* TNG PP

set 1) 3×70%

set 2) 3×80%

set 3) 3+ x90%

Monday

Bear Canyon CrossFit – WOD

View Public Whiteboard

Strength

Snatch (3×3)

* % are based off of training max which is 90% of 1RM.

E2M

TNG snatches

Set 1) 3×70%

Set 2) 3x 80%

Set 3) 3+x 90%

*rest at postition 1 so you can reset the TNG portion.

PARTNER SATURDAY

Bear Canyon CrossFit – WOD

View Public Whiteboard

31 Heroes (AMRAP – Reps)

31 Minute AMRAP of:

Partner 1:

8 Thrusters, 155# / 105#

6 Rope Climbs, 15 ft.

11 Box Jumps, 30″ / 24″

Partner 2:

400m Run with sandbag, 45# / 25#
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
To learn more about 31 Heroes click here

TGIF

Bear Canyon CrossFit – WOD

View Public Whiteboard

Strength

Power Clean + Power Jerk (3×5)

* % are based off of training max which is 90% of 1RM.

E2M

set 1 ) 5×65%

set 2 ) 5×75%

set 3) 5+ x 85%

*at the lighter weights try to work on the TNG portion of pwoer clean right into the power jerk.

Metcon (AMRAP – Rounds and Reps)

18 Min AMRAP

400m Run

27- Deadlifts 185/125

27 -Hspu

27 Air squats

200m Run

21- front squats 185/125

21- HSPU

21- Air Squats

Run 200m

15- S2OH 185/125

15 HSPU

15 Squats

Wednesday

Bear Canyon CrossFit – WOD

View Public Whiteboard

Strength

Front Squat (3×5)

* % are based off of training max which is 90% of 1RM.

E2M

Set 1 ) 5×65%

Set 2 ) 5@75%

Set 3) 5+ @ 85%

* if you can, try to hookgrip your front squats as long as you can.

Metcon (No Measure)

24 MIN EMOM

1) 18/14 Cal Row

2) 5 Pullup+ 5 C2B or

3 C2b+ BMU

3) 50 DU

4) 15 Box Jump Overs 24/20

Metcon (No Measure)

24 MIN EMOM

1) 18/14 Cal Row

2) 5 Pullup+ 5 C2B or

3 C2b+ BMU

3) 50 DU

4) 15 Box Jump Overs 24/20