Bear Canyon CrossFit – WOD
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