Bear Canyon CrossFit – WOD
Strength
Clean and Jerk (10×1 at 75%)
EMOM x10 1 Clean and Jerk. This is a full Clean and a Split jerk no powers.
all reps at 75% no building.
Clean Pull (5×3 at 105% of 1rm)
Rest 2 Min Afters the clean EMOM. into 5×3 Every 2 mins.
5×3 Clean Pulls (this is not a high pull, set up pull and extend with shrug and control the bar back down dont drop it. This is also not TNG so take your time and reset each position)
Metcon (Time)
For TIme:
21-15-9
OHS 95/65
Pullups
box jump overs 24/20