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Bear Canyon CrossFit – WOD

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Warm-up

Trainers Choice (No Measure)

Weightlifting

Clean (8×3)

Squat Clean

8×3 @60%

Rest as needed

The most beautiful triples you’ve ever done. Movement patterns are required to be dialed in for your re-test to go well next week.

Metcon

Metcon (Time)

Run 400m

30 Alternating DB Snatch 50/35lbs

Run 400m

60 Alternating DB Snatch 50/35lbs

Run 400m

30 Alternating DB Snatch 50/35lbs

Run 400m

Most of you should be able to hold onto the DB for all three sets, even if that middle one is a little more uncomfortable than you’d like. However, the run is short enough that someone who runs too hard may struggle to cycle the DB as fast as someone who pulls back just a little bit. With a long range of motion, cycle speed of these reps will make a difference and should be considered in how you attack this workout.

Extra Credit

Metcon (No Measure)

3×10

DB Bench Press