Bear Canyon CrossFit – WOD

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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