Bear Canyon CrossFit – WOD
Trainers Choice (No Measure)
Front Squat (4×6)
4×6 @ 70%
Spend extra time mobilizing your front rack and T-spine to ensure you can sit straight down. Your strength isn’t the reason you can’t front squat more, your positioning is. Use these sets to work on that.
Metcon (AMRAP – Rounds and Reps)
AMRAP 16 Minutes
12 Shoulder to OH 155/105lbs
4 Rope Climbs
A wider stance and a focus on pushing under the bar for your push jerks should make these fairly easy. Try to keep one hand on the rope between every climb.
20 Burpee Box Jump Overs 24/20″
These intervals should be done at a controlled 90% effort, meaning you’ll slow down a bit as you go, but the drop off shouldn’t be massive. Figure out how to move your feet and you’ll save a lot of energy.