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Bear Canyon CrossFit – WOD

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Snatch Grip Deadlift

A) Snatch Grip Deadlift

Every 2 Minutes x 6 sets

5 reps @ 21×1 Tempo

Building to a tough set of 5 by the last set

Start from 85% of you best snatch

No touch & go reps, control it to the floor and reset


Metcon (No Measure)


1: Row (Meters) or Bike (Cals)

2: 10-12 Unbroken Wallballs

3: 5 TnG Power Snatch

4: 40 DU

5: Rest

Scaled: 40 seconds @ 90% Aerobic Pace,

14/10, 75/55, 60 Single Unders

RX: 200m/150m or 12/10 Cals, 20/14, 95/65

RX+: 250m/200m or 15/12 Cals, 30/20, 115/75

For the Bike/Row portion, you should be working

for 45-50 seconds. You should be cutting it close to finish but still finishing inside the minute. Every other movement should not take as long. Roughly 30 seconds at most.

This should be high effort for all intervals. If you feel like you don’t need the rest, then you aren’t pushing hard enough.

Duration: Long

Feel: Done

Pacing: Reach

Accessory work

Every 2mins x 3 sets

45 sec Plank Hold

12 Alt V-Ups