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Bear Canyon CrossFit – WOD

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Warm-up

Trainers Choice (No Measure)

Weightlifting

Overhead Squat (8X3)

Pause Overhead Squat

8×3

E2M

70+%

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.

Metcon

Metcon (Time)

4 Rounds

10 Burpee Box Jump Over 24/20″

20 S-Arm Alternating DB Hang Squat Clean Thruster 50/35lbs

300m Assault Bike

Rest 2:00

Cluster modifications: 75lbs Barbell/Jump Squats to 12″ Target.

Assault bike modifications: 1:1 Distance Row/Ski/Run/2x Distance Bike.

Extra Credit

Metcon (No Measure)

Alternating Arms DB Bench Press

4×16

8 Per Side, Off arm holds DB in extension

Single Leg Wall Sit

5×1:00 (:30 Per Side)