Bear Canyon CrossFit – WOD
Strength
Snatch Complex (5×1)
1 Sn. Pull + 1 Hang Snatch + 1 Snatch
Every 2mins x 5 sets
Build from 70% to a tough set
This is a normal snatch pull, not a high pull soo keep the arms straight and shrug at the top. Hang snatch is above the knee. This is a full squat for both movements
Metcon (Time)
For Time:
100 WB 20/14
75 HSPU
*scale HSPU to Pike box Pushups or regular pushups. No DB shoulder press today.
Accessory work
3x 600m Run rest 2:00 between