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Bear Canyon CrossFit – Hibernation WOD
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