Coach CanaDan hiking up Bear Mountain



For time:

21-15-9 of:

135# Hang Power Cleans

Ring Dips

Post time to comments.

What’s your biggest weakness?  What are you doing to make improvements?  At what do you excel, and how did you achieve that ability?








Courtesy of CrossFit Inc.

2 replies
  1. Head Coach
    Head Coach says:

    RX’d= 7:09

    Im not great at Double Unders and Back Squats. In order to get better I am programming them as much as possible, without letting it become routine.

    I tend to excel in the O.H. Squats and O lifts. I got good at these by practicing perfectly and I enjoy these lifts immensely:)

  2. Jason J
    Jason J says:

    Just over 9 minutes (w/95lbs).
    I think I could have gone a little heavier on the HPC, maybe 115, but I knew the ring dips were going to kill me.

    I definitely need to work on becoming more efficient—Both with the some of the O-lifts and in linking my Double Unders because jumping ‘double/single/double’ means I’m jumping twice as much and it’s murder on my overall time. In an effort to get better, I plan on working my doubles on rest days and maybe before classes.

    I wouldn’t say I necessarily excel at one specific thing but I feel I listen well and am open to any constructive criticism—and that can’t be a bad thing.


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