Bear Canyon CrossFit – WOD
Strength
Power Clean + Power Jerk (3×5)
* % are based off of training max which is 90% of 1RM.
E2M
set 1 ) 5×65%
set 2 ) 5×75%
set 3) 5+ x 85%
*at the lighter weights try to work on the TNG portion of pwoer clean right into the power jerk.
Metcon (AMRAP – Rounds and Reps)
18 Min AMRAP
400m Run
27- Deadlifts 185/125
27 -Hspu
27 Air squats
200m Run
21- front squats 185/125
21- HSPU
21- Air Squats
Run 200m
15- S2OH 185/125
15 HSPU
15 Squats