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Bear Canyon CrossFit – WOD

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Strength

Bench Press

Every 90 seconds x 4 sets (36mins)

1: 5-7 Close Grip Bench @ 30×1 Tempo

2: 12-15 Deficit Hand Release Push Ups

3: 45 seconds @ 90% Aerobic Pace

4: 12-15 Supinated Body Rows @ 30×1 Tempo

5: 20 DB Renegade Rows (10 each arm) NO Push up on these

6: 45 seconds @ 90% Aerobic Pace

Keep the effort High but relatively repeatable each round!

*For the bench weight use 40-50% of your best

POWER CLEAN.

We tested the power clean & close grip bench

back in November 11/13. The goal is for both

those lifts to be equal. Thats why we are going

based off that percentage.

Metcon

Every 2mins x 3 Sets

25 sec Hollow Hold

10 Alt V-Ups

25 sec Reverse Plank Hold