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Bear Canyon CrossFit – WOD

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Warm-up

Trainers Choice (No Measure)

Stretch

Get Heart Rate up

Weightlifting

Deadlift (5×10)

Deadlift

5×10

E2M

Work up to a challenging set of 10 and adjust your second set based on the first. The battle is to go as heavy as you can without sacrificing form or being positive you will finish the set. The reps will slowly increase throughout the phase and your goal will be to maintain or increase weight week to week.

Metcon

Metcon (AMRAP – Reps)

2 Rounds

AMRAP 7 Minutes

7 Power Snatches 115/75lbs

21 Wallballs 20/14lbs

Rest 3 min

No barbell option: Alternating DB Snatch, with a doubling of reps if the DB is 50/35 or lighter. No equipment modification: Burpees and Jump Squats to target.

Extra Credit

Metcon (No Measure)

Back Rack Lunges

3×10

V Ups

4×15

Push Ups

5×20