Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Back Squat (8×3)
Back Squat
Speed Work
8×3 @ 70%
EMOM
Sit back with complete control to the bottom of your Squat, then drive up out of the hole being as explosive as possible. Do this all while minimizing the bounce out of the bottom.
Metcon
Metcon (Time)
5 Rounds
10 Power Clean 115/75lbs
15 Box Jump Overs 24/20″
Doing only singles on the might not be fast enough in this piece, less you can eliminate transition time to almost nothing. You’ll either need the perfect pace for you, or you’ll have to come out hot early and hold on. Being too cautious will leave you in mediocrity.
Extra Credit
Metcon (Calories)
1 Minute Max Calories on AAB
Rest 6 Minutes
3 Minute Max Calorie Row