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Bear Canyon CrossFit – WOD

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Trainers Choice (No Measure)


Split Jerk (6×6)

Split Jerk


Reset each rep

6 @65%

6 @67.5%

6 @70%

6 @72.5%

6 @75%

6 @65%

Potentially more than any other common strength movement, the split jerk is a skillful expression of strength. This means we need to get BETTER before we can get stronger. This phase calls upon good old fashioned deliberate practice. Move the weight with intention and intensity of focus.


Metcon (AMRAP – Reps)

For Rounds and Reps

AMRAP 15 Minutes

15 Lateral Bar Burpees

10 Squat Snatch 95/65lbs

15 Pull Ups

Rest 1:00

Snatch modifications: Alternating 50/35lbs DB Squat Snatch/2x reps if light object. Pull up modification: 1:1 Push Ups.

Extra Credit

Metcon (No Measure)