Workout Of The Day

Monday

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Bear Canyon CrossFit – WOD

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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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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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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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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

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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

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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

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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