Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Strict Press (3×5)
This means strict, no dip no movement whatsoever except the bar going up. To include leaning of the upper body.
Strict Press
E2M
3×5 @ 75%
Rest as needed between the heavy work and the max rep set. We’re looking for 10+ reps in the max effort set, so if that’s not going to happen, lower the percentage slightly.
THEN
Strict Press (Max Reps)
This means strict, no dip no movement whatsoever except the bar going up. To include leaning of the upper body.
Strict Press
1 Max Rep Set @ 65%
Metcon
Metcon (Time)
6 Rounds
2 Rope Climbs
4 Overhead Squats 165/115lbs
6 Bar Facing Burpees
Scale Accordingly
Sub 10 chin-ups for rope climbs
Bar taken from ground
Extra Credit
Metcon (Time)
Accumulate 2 Minutes In a Hanging L-Sit On or 5 Minutes In a Plank