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Bear Canyon CrossFit – WOD

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Warm-up

Trainers Choice (No Measure)

Weightlifting

Overhead Squat (7×2)

Pause Overhead Squat

7×2

E1:30

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 (AMRAP – Reps)

AMRAP 4:00 x 3

14 HSPU

8 DB Front Squats 50/35s

8 DB Box Step Overs 50/35s

Rest 2:00 between AMRAPs. Restart each AMRAP.

No DBs, perform 30 Air Squats and 30 step ups on an object that 20-28″ tall.
Scale Accordingly

Extra Credit

Metcon (No Measure)

Tempo Back Extensions

3×10

Alternating Arms DB Bench Press

4×16

8 Per Side

Off arm holds DB in extension

Single Leg Wallsit

5×1:00

:30 Per Side