Bear Canyon CrossFit – WOD
Strength
Clean Seg. Pull
A) Segmented Clean Pulls
Every 2 Minutes x 6 sets
5 reps
2 second pause in each position
Below the knee & Mid-thigh
Build from 85% of best clean
Drop & reset after each rep
Metcon
Metcon (AMRAP – Rounds and Reps)
13min AMRAP
50 DU
10 Pull Ups
20 Alt Hang DB Snatch
Duration: Medium
Feel: Control
Pacing: Reach
Scaled: 75 Single Unders, Ring Rows/ Body Rows, 25/15
RX: Pull Ups, 35/25
RX+: C2B Pull Ups, 50/35
Accessory work
3 Sets
10 SL DB RDL (each leg)
12 Alt DB Reverse Lunges