Bear Canyon CrossFit – Hibernation WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Metcon (No Measure)
Lying Overhead Pull-over
10×8
8 E 1:30
20X1 Tempo
These should be hard and a great way to work on pull-ups without having a bar
Barbell 65/45
If DB or KB only use one and grab the DB by both heads or the KB by the horns
Metcon
Metcon (Time)
21-15-9
Power Snatch 95/65
Devil Lunge
Jump Squats
Devil Lunge -Like Devil Press but once you come out of burpee, suit case deadlift weights then lunge L/R.
If barbell burpee jump up, clean bar to shoulder and then 2 lunges (L/R)
If one item burpee and then bring up into goblet position lunge L/R
Extra Credit
Metcon (No Measure)
4-15 Curls
PVC Ab Mat
3×10
Wall Sits
5 x1:00
Add weight as needed