Bear Canyon CrossFit – WOD

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Trainers Choice (No Measure)


Snatch (5X3)

Squat Snatch

5×3 @ 80%


Drop and Reset

Rest as needed

Focus on perfect reps, taking a solid 2-3 minutes of rest between sets. Think about getting under the bar quickly and not over-pulling. Stick to the percentages, they will increase.


Metcon (Time)


Power Snatch 115/75lbs

Bar Facing Burpees

The plan should be to hold onto the barbell for just about as long as you can. This should feel very Fran-esque, and has nowhere to hide. Go.

Extra Credit

Metcon (No Measure)

3 Sets

12 Slow Cossack Squats

20 Band Pull Aparts*

*R1: palms down, R2: palms up, R3: overhead