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Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Monster Walk
3 Rounds
5 Long jump jog back
10 Kips on Rig
10 Deadlift with barbell
10 air squats
5 pushups
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3 Rounds
5 Long jump jog back
5 Burpee
10 Deadlift with barbell
10 air squats
5 pushups
Weightlifting
Power Clean (10×3)
EMOM 10 Minutes
3 Power Cleans
Start and end near 70%. Only increase weight if they remain snappy.
Reset each rep
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Lying Overhead Pull-over
8-10 EMOM 10 Min
20X1 Tempo
These should be hard and a great way to work on pull-ups without having a bar
Barbell 45/35
If DB or KB only use one and grab the DB by both heads or the KB by the horns
Metcon
Metcon (Time)
1-10 Power snatch 115/80
After each set complete:
5 Strict pull-up
7 Push-up
9 Air squat
17min TC
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1-10 Power snatch 115/80
After each set complete:
5 Reverse Burpee
7 Push-up
9 Air squat
17min TC
Extra Credit
Metcon (No Measure)
Back rack lunge 5×10
Oblique crunches 50 each side