Bear Canyon CrossFit – WOD
Strength
Overhead Squat
A) Overhead Squat (from the rack)
Every 2 Minutes x 5 sets
7 reps @ 22×1 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 (AMRAP – Rounds and Reps)
15min AMRAP
12 Thrusters
10 Ring Dips
Duration: Medium
Feel: Muscular Fatigue
Pacing: Sustain
Scaled: 75/55, Deficit Hand Release Push Ups
RX: 95/65, Ring Dips/Banded Dips
RX+: 115/75, Strict Ring Dips
Accessory work
3 Sets
12 Scap Pull Ups
20 Banded Face Pull