Bear Canyon CrossFit – WOD
Strength
A: Back Squat (5 reps E2MOM x 5 sets)
Build to 5RM, try to increase 5-10# last week. (dont crush it by 20+ lbs… yet)
B: Back Squat (20 reps at 60% of A)
Metcon (AMRAP – Rounds and Reps)
10 Min AMRAP:
3-6-9-12-15…
Power Clean and Jerks and Pullups (135/95)
* quick singles on the pc&jerk will help maintain that grip strength in the later rounds of pullups.
Accessory work
3 x 8-10 Bulgarian Split Squats
-into-
30 Banded Glute bridges
30 Clam Shell left and Right