Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Snatch (6×3)
Snatch
6×3 @ 75-80%
E2M
Reset each rep
The percentages are there to keep you moving as technically sound as possible. The lighter weights also leave room to improve and make changes while still feeling some tension. There is no reason to miss a lift here.
Metcon
Metcon (AMRAP – Reps)
AMRAP 10 Minutes
12 Pistols
10 Push Press 135/95
8 TTB
Very straight forward triplet with no tricks, bells, or whistles. Try to ensure you can do each movement unbroken to avoid extra rest. The transitions should be enough.
Scale Accordingly
Extra Credit
Metcon (Time)
60 Strict Ring Dips
If quality strict ring dips aren’t really in the cards, go with a deficit or standard push up to develop the strict pressing strength we’re looking for.