Bear Canyon CrossFit – WOD
Strength
Back Squat
A) Back Squat (0:00-12:00)
6 reps Every 2 Minutes x 6 sets
Building to a tough 6 by the last set
Start at 65%
-90 sec rest- (12:00-13:30)
Back Squat
B) Back Squat Drop Set (13:30-16:30)
Every 90 seconds x 2 sets
AMRAP Set (-2 till failure)
@ 75% of heaviest of A
Goal is to hit 15+ reps
Metcon
19.4 : CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)
3 rounds of:
10 snatches 95lb/65lb
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees
Time cap: 12 minutes, including 3-minute rest
period
CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP – Reps)
3 rounds of:
10 snatches 65lb/45lb
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 chin-over-bar pull-ups
12 bar-facing burpees (may step over bar)
Time cap: 12 minutes, including 3-minute rest
period
Accessory work
8 Sets (Tabata Style)
20 sec Hollow Hold
10 sec Tuck Ups