Bear Canyon CrossFit – WOD

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Warm-up

Trainers Choice (No Measure)

Weightlifting

Clean (12×2)

Clean Complex 2 E:90 for 12 sets

Every :90 for 9 Minutes

2 Rep @ 75%+ of 1RM

You can build throughout sets

After warming up, start with a weight you know you can hit with confidence on the first interval. Make small jumps throughout the EMOM based on feel. Avoid fails at all costs.

Power Clean

Hang Power Clean

Squat Clean

Hang Squat Clean

Split Jerk

Metcon

Metcon (Time)

5 Rounds

20 Alt Back Rack Walking Lunge 155/105lbs

200m Run

60 Double Unders

This piece comes down to how hard you want to run. Neither the rope nor the lunges should be intentionally broken up, so see what you’re made of 200m at a time.

Take from ground

Extra Credit

Metcon (Weight)

Deadlift

2×15

Last piece of the day

All three sets at same weight

Focus on keeping tension throughout the entire set. You should be greatly limiting bouncing and control the decent of the bar to the ground. Choose a weight you can hit consistently for both sets.