Happy Birthday to Alicia Montoya!
Bear Canyon CrossFit – WOD
Snatch Grip Deadlift
A) Snatch Grip Deadlift
Every 2 Minutes x 6 sets
5 reps @ 21×1 Tempo
Building to a tough set of 5 by the last set
Start from 85% of you best snatch
No touch & go reps, control it to the floor and reset
Metcon (No Measure)
1: Row (Meters) or Bike (Cals)
2: 10-12 Unbroken Wallballs
3: 5 TnG Power Snatch
4: 40 DU
Scaled: 40 seconds @ 90% Aerobic Pace,
14/10, 75/55, 60 Single Unders
RX: 200m/150m or 12/10 Cals, 20/14, 95/65
RX+: 250m/200m or 15/12 Cals, 30/20, 115/75
For the Bike/Row portion, you should be working
for 45-50 seconds. You should be cutting it close to finish but still finishing inside the minute. Every other movement should not take as long. Roughly 30 seconds at most.
This should be high effort for all intervals. If you feel like you don’t need the rest, then you aren’t pushing hard enough.
Every 2mins x 3 sets
45 sec Plank Hold
12 Alt V-Ups