Bear Canyon CrossFit – WOD

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Warm-up

2 Rounds:

10 Cal Bike/ Row

10x RIng Rows

10x Push Ups

10x Air Squats

:30 Side Plank R/L

Strength

Push Jerk

A) Push Jerk or Split Jerk (0:00-10:00)

3 reps Every 2mins x 5 sets

*Note, 3 sec pause in dip and the catch.

Building each set to a tough 3 by the last set.

-1min rest- (10:00-11:00)

Push Jerk

B) Jerk Drop Set (11:00-17:00)

Every 2mins x 3 sets

3 reps @ 85% of A w/ no pause

Metcon

Metcon (4 Rounds for reps)

4 Sets:

3:00 On/ :90 Off:

6x Hang Power Cleans @115/75

6x Box Jump Overs 24/20″

Note, try to maintain inter-set repeatability on all sets.

Accessory work

3 sets

30 sec Behind the head DB Tricep Extensions

-30 sec rest-