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Bear Canyon CrossFit – WOD

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Warm-up

Trainers Choice (No Measure)

Weightlifting

Snatch (1)

Misfit Snatch Complex 2.0

Find 1RM in 12 min

Squat Snatch

Hang Squat Snatch

Overhead Squat x2

In the original Misfit Snatch Complex, if you made the second Snatch, the last single OHS felt like a given. Hitting back to back Snatches in this complex should allow you to go a little heavier, and challenge you more with the OHS double at the end.

If found early scale weight back and do an EMOM working on technique for remainder of time

Metcon

Metcon (Time)

9 Power Snatch 135/95lbs

15 Box Jumps 24/20″

7 Power Snatch 155/105lbs

15 Box Jumps 24/20″

5 Power Snatch 185/125lbs

15 Box Jumps 24/20″

3 Power Snatch 205/135lbs

15 Box Jumps 24/20″

Usually we don’t recommend touch and go, but an argument could be made in this piece. However, it shouldn’t force you to stand around at any point. The weights at a minimum should be manageable singles. This piece should be short and intense.

Extra Credit

Pull-Up Dip Complex (10×10)

5 Strict Pull Ups

5 Strict Ring Dips

10 Minute EMOM