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Bear Canyon CrossFit – WOD

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Warm-up

Trainers Choice (No Measure)

Weightlifting

Metcon (Weight)

Single Leg KB Deadlift

8×10 (4 sets per side)

Don’t rush these, show control on the decent when lowing the KB back to the ground.

then

3 Rounds

12 Kneeling Slow Bottoms Up KB Press (6/side)

12 DB Crossack Squats

Scale Accordingly

15 Min to Finish

Metcon

Metcon (Time)

5 Rounds

10 Power Snatch*

15 Toes to Bar

*Weights on Snatch increase each round: 95/65lbs, 115/75lbs, 135/95lbs, 155/105lbs, 185/125lbs

Given that both movements can be grippy, small sets of Toes to Bar and singles on the Snatches in early rounds may be a better strategy than you think.

16 Min Cap

Scale Accordingly

Extra Credit

Metcon (Time)

25 Muscle Ups or 40 Burpee Chest to Bar Pull Ups

Every 2:00 Including 0:00, Perform 50 Double Unders