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Bear Canyon CrossFit – WOD

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Trainers Choice (No Measure)


Clean and Jerk (6×3)

Squat Clean & Split Jerk

6×3 @75-80%

Drop and Reset


There are few things more metabolically demanding in such a short time than moderate rep clean and jerks. This is just an added benefit to some good old fashioned strength training. Always keep in mind that you play how you practice, so take the time to make every rep worth it.


Metcon (AMRAP – Reps)

AMRAP 4 Minutes

21 Burpees to 6″ Target

21 KB Swings 70/53lbs

21 Wallballs 20/14lbs

Rest 2:00

AMRAP 4 Minutes

15 Burpees to 6″ Target

15 KB Swings 70/53lbs

15 Wallballs 20/14lbs

Rest 2:00

AMRAP 4 Minutes

9 Burpees to 6″ Target

9 KB Swings 70/53lbs

9 Wallballs 20/14lbs

All manageable sets, but all movements that make the other more difficult. The swing and the wallball essentially have their own paces dictated for them, which means having the discipline to maintain a consistent burpee pace early on is your goal. As the reps get smaller, transitions become bigger.

Extra Credit

Metcon (No Measure)


Seated DB Strict Press