Bear Canyon CrossFit – WOD
Strength
Push Press (3×3)
We are Increasing 5% off our initial weeks. % is still based off your 90% of your 1 RM.
E2M
set 1) 3 x 75%
set 2) 3 x 85%
set 3) 3+ x 95%
Metcon (AMRAP – Reps)
7 Min AMRAP
TTB- in Unbroken Sets of 11
* we are approaching the end, really try and maintain your efficiency as you get into the later sets.
Metcon (Time)
For Time:
21-15-9
Power Snatch 115/75
C2b Pullups
scale – 95/65 and regular pullups.
75/55 ring rows
Accessory work
3x 30 GHD situps
30 Banded tricep ext.