Bear Canyon CrossFit – WOD

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Warm-up

Trainers Choice (No Measure)

Weightlifting

Clean (7×1)

Squat Clean

7×1 @90-95%

Rest as needed

Three weeks of heavy sets of 4s, 3s, and 2s means you’ve earned the right to throw around some heavy singles. Without the burden of multiple reps, you’re tasked with chasing perfection at a very high percentage.

Metcon

Metcon (Time)

3 Rounds

5 Bar Muscle Ups

14 Hang Power Snatch 95/65lbs

Rest 4:00

3 Rounds

5 Bar Muscle Ups

14 Hang Power Snatch 95/65lbs

Target Time: 3-6 minutes per 3 rounds

*More Options

– Chest to bar pull ups

– Lighter barbell

Extra Credit

Metcon (No Measure)

V-Up

3×10

Pistols

4×16

(8 Per Side)

Push Ups

5×20