Workout Of The Day
Monday
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Bear Canyon CrossFit – WOD
Strength
Front Squat (6RM)
build over 5 sets to a 6RM. Try to beat your 6rm from 2 weeks ago.
Metcon (Time)
For Time:
40 Alt DB snatch 50/35
20 Walking DB lunges (total)
30 Alt hang DB clean and Jerk
20 Walking DB lunges
20 alt db hang clusters
20 walking DB lunges
10 alt single arm Devil Press
20 walking lunges
For the DB lunges its a single DB, DB will be on front rack on the shoulder. Alternate arms every 10 reps.
Accessory work
Pullup/Dip Bravo (10 Rounds for reps)
5 Weighted Pullup
5 Weighted Dip
EMOM 10 Mins
Happy Monday……
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Bear Canyon CrossFit – SWEAT
warm up
Warm-up (No Measure)
40-20-10
1.Jumping Jacks
2.Front Lunges
3.Back Lunges
4.Side Lunges
5.Air Squats
6.Qtr. Squats
7.Air Squats
8.Pushup side Plank
9.Dolphin Pushups
10. Plank Hold
Metcon (AMRAP)
Metcon (No Measure)
60-20-10
Bike
Plank
60-20-10
DB Snatch
Wall Ball
60-20-10
Glute Bridges
Sit-ups
Push-ups Pass throughs
Sunday Funday
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Bear Canyon CrossFit – WOD
Gymnastics
Muscle-ups (10×5, 10×3)
10×5 Banded Muscle Up transitions from low rings.
then into
10×3 Kipping from hollow body with hip pop to the rings.
Metcon (AMRAP – Reps)
3 Rounds
6 Min Amraps:
Row 1k
Remaining Time HSPU
rest 2 mins between sets
Partner WOD
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Bear Canyon CrossFit – WOD
Metcon (AMRAP – Rounds and Reps)
35 Min Amrap:
In teams of 2
Partner 1 Runs 400m
Partner 2 Completes
1- Rope Climb
9-DL
6-Hang Pwer Clean
3- s2oh 185/125
*partner 1 picks up where partner 2 left off.
35-40 Mins
MAX effort Medicine ball toss situps with partner
TGIF
Announcements
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Bear Canyon CrossFit – WOD
Strength
Snatch (15×1)
15×1 EMOM at 70-75% of 1rm. Do not max out work on consistency at that moderate weight.
Snatch (15×1)
15×1 EMOM at 70-75% of 1rm. Do not max out work on consistency at that moderate weight.
Metcon (Time)
21-15-9
Pwr Snatch 96/65
Pullups 21s/ctb 15/ Bar MU 9
Rest 2 mins
9-15-21
Bar MU/CtB/Pullups
Thrusters 95/65
25 Min Time Cap
scale- ring rows/ banded/ pullups. Or a variation of the 3. Make the 9s your more difficult variation
FRIDAY SWEAT
Announcements
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Bear Canyon CrossFit – SWEAT
warm up
Warm-up (No Measure)
40-20-10
1.Row
2.KB Swing
3.Row
4.KB Swing
5.Row
6.KB High Pull
7.Row
8. Kb Switch
9. Row
10.Russian Twist
Workout #1
Hero WOD (No Measure)
D&B
For Time with a Partner:
58 Box Jumps
1 Mile Run (together)
200 Meter Walking Lunges
(wear a weighted vest)
Rest 3 Minutes
Then complete 4 rounds:
33 Hang Power Cleans
120/85
Partner 1 deadlift hold while partner 2 works
28 Burpee Pullups
Partner 1 dead hang while partner 2 works
Swol Day Thursday
Announcements
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Bear Canyon CrossFit – WOD
Metcon (No Measure)
12 Min EMOM:
1) Floor DB Clevage cutters x10
2) Supinated Barbell Rows Heavy x8-10
Rest 2 Mins
10 Min Emom
1) Barbell Curls x 15
2) DB Overhead Tricep Extension x15
Rest 2 Mins
7 min AMRAP
50x Plate 2 Overhead
Remaining Time Overhead Plate Carry. 45/25 if you take a break or drop it 20 pushups on the plate.
rest 2 mins
4 Sets
7x DB Turkish Sit Ups R/L
7x DB Weighted Sit Ups
Rest :90