Bear Canyon CrossFit – WOD

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Strength

Clean and Jerk (3×5)

We are Increasing 5% off our initial weeks. % is still based off your 90% of your 1 RM.

E2M Not TNG

* these are changing into Full Squat Clean and Jerks, but % is based off the power clean and jerk.

set 1) 5 x 70%

set 2) 5 x 80%

set 3) 5+ x 90%

Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)

21 deadlifts 225/155 lb

21 handstand push-ups

15 deadlifts 225/155 lb

15 handstand push-ups

9 deadlifts 225/155 lb

9 handstand push-ups

21 deadlifts 315/205 lb

50-ft. handstand walk

15 deadlifts 315/205 lb

50-ft. handstand walk

9 deadlifts 315/205 lb

50-ft. handstand walk

Time cap: 9 minutes