Workout Of The Day
TGIF
Bear Canyon CrossFit – WOD
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
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
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
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
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
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
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