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Bear Canyon CrossFit – WOD

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Trainers Choice (No Measure)


Power Snatch (3)

AMRAP 1 Minute

Max Rep Power Snatch @60%

Rest 2:00


Max Rep Power Snatch @70%

Rest 2:00

AMRAP 2 Minutes

Max Rep Power Snatch @80%

These may be a mix of touch and go and singles. For touch and go reps, try to bring the bar right to the ground from the finish position and avoid making hip contact on the way down. For singles, learn to drop your hips while you put both hands on the bar at the same time and pick it up from there. It doesn’t have to be a perfect setup position – you have to learn to set up quickly.


Metcon (AMRAP – Reps)

Every 2:00 Until Failure

Row or Bike 11/8 Calories

5 Thrusters 95/65lbs

Add 5 thrusters each round until failure.

Stop if you complete the round of 35 thrusters.

If you don’t complete a round then go back down a round and keep working until entire class is done

Your transition game will be important in the later rounds here. Focus on a a little forward-backward movement in your thruster as possible, only expending energy to drive the bar overhead.

Extra Credit

Metcon (Time)

600m Sandbag Carry 150/100lbs

Carry the sandbag anyhow, but plan on running and not walking.