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Bear Canyon CrossFit – WOD

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Trainers Choice (No Measure)


Power Snatch (5)

Power Snatch

5 Rounds

:60 on

2:00 off

Singles @ 75-80%

Drop and Reset

Even though we want you to get as many reps as possible in the time window, we still want you to take the extra split second to set up perfectly before each rep. This in itself is a skill to improve upon. The drop and reset is mandatory.


Metcon (Time)

30 Power Cleans

30 Front Squats

30 Thrusters

50 Alt Lunges

Barbell 135/95lbs

Bodyweight only on Lunges

Plan your barbell sets as best you can before starting this piece. 5s, 10s, unbroken, whatever you think gets you through 90 reps the fastest. The walking lunge is just body weight completing the 100m distance.

Extra Credit

Metcon (Calories)

Max Calories on AAB

:20 x 8

Rest 1:40

After a solid warm up, push it to the max each interval. If you feel like you’ve run out of gas at some point, don’t complete all 8 intervals.