Workout Of The Day
Friday
Bear Canyon CrossFit – WOD
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
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
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
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
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
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
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