Bear Canyon CrossFit – WOD

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Trainers Choice (No Measure)


Power Clean (1)


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 (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