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Bear Canyon CrossFit – Hibernation WOD

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Warm-up

Trainers Choice (No Measure)

Weightlifting

Metcon (Weight)

Squat (Odd Object /Dumbells/KB/Barbell/KB/kids/Rocks)

Goblet style or Front Rack

6X10 Tempo 4010

HAP

Heavier then last week

E2M

Squat, Tempo = 4010

4 seconds- When you move slowly down from the top to the bottom position with control (Eccentric)

0 seconds- When you get to the bottom, how long you pause there for (Isometric)

1 seconds- When you move from the bottom to the top position (Concentric)

0 Second pause at the Top

Use whatever you have

This should be very hard don’t count fast

Metcon (Time)

50 Squat Snatch 95/65

EMOM 3 Long Jump jog back

right into

100 Push Press 95/65

3 Burpee over Bar or DB/KB EMOM
If using 1 DB/KB do full snatch with one and alternating when needed (50 total)

For PP alternate as needed (100 total)

Metcon (Time)

50 Squat Snatch 95/65

EMOM 3 Long Jump jog back

right into

100 Push Press 95/65

3 Burpee over Bar or DB/KB EMOM
If using 1 DB/KB do full snatch with one and alternating when needed (50 total)

For PP alternate as needed (100 total)

Metcon

Metcon (Time)

50 Squat Snatch 95/65

EMOM 3 Long Jump jog back

right into

100 Push Press 95/65

3 Burpee over Bar or DB/KB EMOM
If using 1 DB/KB do full snatch with one and alternating when needed (50 total)

For PP alternate as needed (100 total)

Metcon (Time)

50 Squat Snatch 95/65

EMOM 3 Long Jump jog back

right into

100 Push Press 95/65

3 Burpee over Bar or DB/KB EMOM
If using 1 DB/KB do full snatch with one and alternating when needed (50 total)

For PP alternate as needed (100 total)

Metcon (Time)

50 Squat Snatch 95/65

EMOM 3 Long Jump jog back

right into

100 Push Press 95/65

3 Burpee over Bar or DB/KB EMOM
If using 1 DB/KB do full snatch with one and alternating when needed (50 total)

For PP alternate as needed (100 total)

Metcon (Time)

50 Squat Snatch 95/65

EMOM 3 Long Jump jog back

right into

100 Push Press 95/65

3 Burpee over Bar or DB/KB EMOM
If using 1 DB/KB do full snatch with one and alternating when needed

For PP alternate as needed

Extra Credit

Metcon (No Measure)

400ft Bear Crawl

https://www.youtube.com/watch?v=Wgt1vdZ_YYk