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Bear Canyon CrossFit – WOD

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Warm-up

Trainers Choice (No Measure)

Weightlifting

Strict Press (7×5)

This means strict, no dip no movement whatsoever except the bar going up. To include leaning of the upper body.
Strict Press

7×5

E:90

70% Across

Press like it’s 90%

To improve your pressing ability, you have to press. The upper body responds best to fast twitch movement, so we want you pressing your percentage as fast as possible. Feel free to split these two lifts into two separate sessions or space them between your other training pieces.

Metcon

Metcon (Time)

2 Rounds

12-9-6

Squat Snatch 115/75lbs

Box Jump Overs 24/20″

Rest 1:00

This is a perfect piece to work on a metcon style squat snatch, which minimizes hip extension, leg fatigue, and increases overall cycle time. Plan to do each set unbroken at this weight and rep scheme.

Extra Credit

Metcon (No Measure)

Farmers Carry 70/53KB

3x 200m

Rest 3-5 Minutes

Sandbag Bear Hug Step Through Lunges

4×15

(2 Full Sets Per Side)