Bear Canyon CrossFit – WOD
Warm-up
1 Set:
12 Cal Bike/Row
10 Push Ups
12 Step Ups
10 Barbell Front Squats
30 sec Hollow Hold
Strength
Squat Clean
Take 12mins to establish a 1 rep max squat clean.
Take 2:30-3mins to rest between sets. This is NOT for time, enjoy the rest and build smart.
Warm up/Building sets
3 reps @ 50%
3 reps @ 60%
2 reps @ 75%
1 rep building until time is up.
Squat Clean Battery Test (AMRAP – Reps)
8min AMRAP
Squat Cleans @ 80% of todays 1RM clean.
*When logging note the weight used.
Metcon
Lactic Repeat RX with Bike (2 Rounds for time)
Lactic Repeat RX
2 Sets
15/12 Cal Bike
20 Alt DB Snatches @ 50/35
10 Burpees Box Jump Overs
20/15 Cal Bike
10 Burpees Box Jump Overs
20 Alt DB Snatch @ 50/35
15/12 Cal Bike
-5min rest-
Lactic Repeat Scaled with Bike (2 Rounds for time)
Lactic Repeat Scaled
2 Sets
12/10 Cal
20 Alt DB Snatches @ 35/25
10 No Push Burpees Box Overs
15/12 Cal
10 No Burpees Box Overs
20 Alt DB Snatch @ 35/25
12/10 Cal
-5min rest-
Lactic Repeat RX with Row (2 Rounds for time)
Lactic Repeat RX
2 Sets
250m Row
20 Alt DB Snatches @ 50/35
10 Burpees Box Jump Overs
500m Row
10 Burpees Box Jump Overs
20 Alt DB Snatch @ 50/35
250m Row
-5min rest-
Lactic Repeat Scaled with Row (2 Rounds for time)
Lactic Repeat Scaled
2 Sets
200m Row
20 Alt DB Snatches @ 35/25
10 No Push Burpees Box Overs
400m Row
10 No Burpees Box Overs
20 Alt DB Snatch @ 35/25
200m Row
-5min rest-
Class Notes
20 minute cap. This includes rest. Pick one of these workouts, depending on your station and which ever will give you the best opportunity to finish this wod. Keep the effort high, recover, and try to match your first round’s time.