Bear Canyon CrossFit – WOD
3 Snatches + 1 OHS
EMOM x 8 Sets
Building to a tough set from @ 50%
Keep the Complex Touch & Go
Work on cycling the barbell
Keeping it light & snappy, No misses 😉
*Squat Snatch if possible
Metcon (AMRAP – Reps)
30 Ring Dips
20 Squat Cleans
Scaled: 115/75, 14/10, Deficit Hand Release Push Ups
RX: 135/95, 20/14, Banded Ring Rips
RX+: 185/135, 30/20, Ring Dips
NO BOX DIPS!!!
Feel: Control: Remain present during the whole workout.
You should be able to walk away and only be just slightly out of breath.
Your lung capacity should dictate your pace.
Pacing: Reach: Flirt with that “redline” but do NOT pass it.
You should be getting close to being uncomfortable, but still putting out a high effort.
15 Scap Pull Ups
20-30 sec Top of Dip Hold on Rings
*Use Band if needed