Bear Canyon CrossFit – WOD
Power Snatch + Snatch
12:00 EMOM
1+1
*choice on starting weight, increase by feel to heavy for the day
Metcon (3 Rounds for reps)
12:00 EMOM
min 1: Alt DB Snatch 50/35#
min 2: Toes to Bar
min 3: Cal Air Bike
min 4: Rest
*Max Reps Each Minute
Goal: 60 Reps per round
RX+ 70/50#
Cool down/Mobility
1:00 Childs Pose
1:00/1:00 CrossBody Lat Stretch
1:00 Seated Shoulder Extension Stretch
1:00/1:00 Single Leg Forward Fold
Accessory work
Optional:
4 Sets, For Quality
8 DB Cuban Rotations
15 Hollow Rocks + 15sec Hollow Hold
-Max Effort Dual KB OH Hold 53/35#