Bear Canyon CrossFit – Hibernation WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Metcon (Weight)
Supanited bent over row
10 EMOM 10 Min
HAP
2 sec hold (squeeze at top)
If using one DB/KB do 5-6 each side
Odd Object just bent over Row squeezing at the top 2 sec
Hold a barbell with an underhand grip (supination). Bend the knees, push the hips back and lean forward with the torso. Try to be in a 45° angle or more. With the chest out and back straight, row the barbell to your navel in a controlled movement
https://www.youtube.com/watch?v=mTQ_qg37MJk
Metcon
Metcon (AMRAP – Reps)
AMRAP 12 Min
12 Deadlift 95/65
9 Long Jump with Jog Back
6 Clean and Jerk
If Single KB/DB 6 DL L/R AND 3 CnJ L/R
https://www.youtube.com/watch?v=L-A7CLqgrfY
Extra Credit
Metcon (No Measure)
100 Curls (50 Each Side)
2 Sec hold at top
Use a plate or barbell and just do 50