Bear Canyon CrossFit – WOD
Power Snatch
Snatch Waves Every :90
3 Sets
Set 1: 6 @ 70%
Set 2: 4 @ 75%
Set 3: 2 @ 80%
*unbroken sets
% of power snatch
Increase each set
Score 80%
Metcon (Time)
3 Rounds for Time
60 Double Unders
30 Wall Balls 20/14#
15 Toe to Bar
Goal: 7:00-11:00
Time Cap: 12:00
Cool down/Mobility
1:00 Elevated Prayer Stretch
1:00/1:00 Elevated Pigeon Stretch
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Stretch