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Bear Canyon CrossFit – WOD
Trainers Choice (No Measure)
Overhead Squat (8X3)
Pause Overhead Squat
2 sec pause at bottom
Positional awareness in the overhead squat can lead to bigger snatch PRs than a snatch specific program. Move with purpose.
10 Burpee Box Jump Over 24/20″
20 S-Arm Alternating DB Hang Squat Clean Thruster 50/35lbs
300m Assault Bike
Cluster modifications: 75lbs Barbell/Jump Squats to 12″ Target.
Assault bike modifications: 1:1 Distance Row/Ski/Run/2x Distance Bike.
Metcon (No Measure)
Alternating Arms DB Bench Press
8 Per Side, Off arm holds DB in extension
Single Leg Wall Sit
5×1:00 (:30 Per Side)