Bear Canyon CrossFit – WOD
Strength
Front Squat
A) Front Squat
Every 2:30 x 5 sets
6 reps @ 23×1 Tempo
Start moderate & build each set
Tempo
Digit 1 Represents the Eccentric
Digit 2 Represents the Isometric Bottom
Digit 3 Represents the Concentric (sometimes its an “X”)
Digit 4 Represents the Isometric Top
Metcon
Metcon (Time)
2 Round
40 Wallballs
15 HSPU
40 Wallballs
15 Power Snatch
Scaled: 14/10, 75/55
RX: 20/14, 95/65
*20min Time Cap
*Modify HSPU to Push Press @ the same weight as the snatches.
*If you want to do HSPU, pick a station close to the wall.
Accessory work
8 Sets
20 sec Alt V-Ups
10 sec Hollow Hold