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Bear Canyon CrossFit – WOD

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Strength

Snatch Grip Strict Press (Behind the Neck)

A1) Behind the Neck Snatch Grip Strict Press

10 reps @ 31×1 Tempo

-20 sec rest-

A2) Deficit Hand Release Push ups

8-10 reps @ 30×1 Tempo

-20 sec rest-

A3) Banded Wide Grip Pull Ups

8-10 reps @ 30×1 Tempo

-20 sec rest-

A4) Supinated Barbell Bent Over Row

10 reps @ 31×2 Tempo

-20 sec rest-

A5) Reverse Plank Hold

45-60 seconds

-90 sec rest-

x 4 Sets

*Take the bar from the floor.

Complete inside a 35min window

No Lallygaging!! However, be sure to rest accordingly

Metcon

Metcon (Time)

17-9-17-9

T2B

Burpees to the bar you are using for T2B

Scaled: 25/15, No Push Up Burpees, Hanging Leg Raises

10min Time Cap

Duration: Short

Feel: Done: The tank is empty, you have nothing left afterwards.

ie. On the ground questioning life.

Pacing: Pain: This is a “full send”, ie. unsustainable effort. Get uncomfortable and deal with it.