Bear Canyon CrossFit – WOD

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Strength

Front Squat + Split Jerk (10×1)

EMOM

65%-70% of your 1RM last week

2 FSQ + 1 Split Jerk from the rack. Focus On drive out of the squat and reracking for your split jerk, No rebounding into the split jerk.

Pullup/Dip Bravo (10 Rounds for reps)

5 Weighted Pullup

5 Weighted Dip

EMOM 10 Mins
*If you are unable to complete this weighted, perform a harder version then you did last week,

*weight is shooters choice 5#-infinity

goal is 5/5 weight vest usually works well for most

Metcon (AMRAP – Reps)

Death By:

10 Mins

Min 1: Row 5 Cal + Burpees

Mins 2: Row 6 + 6 Burpees

Min 3: Row 7 Cals + 7 Burpees

Min 4: Row 8 Cals + 8 Burpees

Min 5: … 9/9

Min 6: 10/10

Min 7: … Continue until time cap

*IF you Fail rest 1 min then drop down 2 reps and stay there until time is finished.