Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Power Clean (1)
6Min AMRAP
Max Power Clean + Push Jerk @ 70% 1RM
You have to be able to not only get a solid dip and drive out of your hips, but also push yourself under the bar confidently. For the power clean and jerks, these should be fairly consistent singles.
Metcon
Metcon (Time)
40 Deadlift 225/155lbs
30 Front Squats 205/135lbs
20 Hang Power Cleans 185/125lbs
10 Squat Snatch 165/115lb
You can only use 1 barbell for this piece, load it accordingly. Plan your attack before you start this piece, movements will need to be broken up into completable sets that do not cause you to redline. Managing your heart rate will likely be the limiting factor over the weight, so even if you feel like you can keep moving the bar it might not be in your overall score’s best interest.
Scale Accordingly
Barbell taken from ground
Extra Credit
Metcon (Calories)
Max Cal Row 14 Min
20 Push-up E2M