Bear Canyon CrossFit – WOD

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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