Bear Canyon CrossFit – WOD
Snatch
Every 2:00 for 12:00
Set 1: 4 Reps @ 70%
Set 2: 3 Reps @ 75%
Set 3: 2 Reps @ 80%
Set 4: 4 Reps @ 70%+
Set 5: 3 Reps @ 75%+
Set 6: 2 Reps @ 80%+
Metcon (AMRAP – Reps)
7:30 AMRAP
@ 0:00, 1:30, 3:00, 4:30, 6:00 Complete
10 Hang Power Snatch 95/65#
then Max Single DB Step-Overs 50/35#
Goal: ~10-15 Step-Over each set, 50-75 Reps Total
Cool down/Mobility
Mobility
1:00/1:00 Half Kneeling Hamstring Stretch
10 Thoracic Extension with Foam Roller
1:00/1:00 Scorpion Stretch
1:00/1:00 Low Dragon Stretch