Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Snatch (5X3)
Squat Snatch
5×3 @ 80%
E2M
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
Metcon (Time)
20-15-10
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