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Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Split Jerk (6×6)
Split Jerk
E3M
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
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)
BINGO