Bear Canyon CrossFit – WOD
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