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Bear Canyon CrossFit – WOD
Warm-up
2 Rounds:
10 Cal Bike/ Row
5x Barbell RDL
5x Barbell Hang Muscle Clean
5x Barbell Front Squat
5x Barbell Shoulder Press
Strength
Push Jerk (5×6)
A) Push Jerk or Split Jerk (0:00-10:00)
6 reps Every 2mins x 5 sets
*Note, 2 sec pause in dip and the catch.
Building each set to a tough set of 6 by the last set.
-1min rest- (10:00-11:00)
Push Jerk (3×5)
B) Jerk Drop Set (11:00-17:00)
Every 2mins x 3 sets
5 reps @ 85% of A w/ no pause
Metcon
Metcon (Time)
For Time:
30x Squat Clean.
Time Cap: 12 minutes.
Option 1) 135/95
Option 2) 185/125
Option 3) 225/155
*Note: Pick a weight that should be challenging. Be smart when choosing your weight.
Accessory work
3 sets
30 sec Behind the head DB Tricep Extensions
-30 sec rest-