Bear Canyon CrossFit – WOD
Warm-up
2 Rounds:
10 Cal Bike/ Row
5x Barbell Snatch Grip RDL
5x Barbell Hang Muscle Snatch
5x Barbell Hang Power Snatch
Strength
Power Snatch (5×1)
A) Snatch Complex (0:00-10:00)
1 Power Snatch + 2 Hang Power Snatch
Every 2mins x 5 sets
Building to a tough complex by the last set.
-1min rest- (10:00-11:00)
Hang Power Snatch
B) Hang Power Snatch Cycling Work (11:00-14:00)
Every 90 sec x 2 sets
8-10 TnG reps @ 75% of A
Goal is to go 5-10lbs heavier than last time (10/14)
Metcon
Metcon (Time)
For Time:
50,40,30,20,10 reps of:
Cal Bike or Row
10x DB Snatch after each set. 50/35
Time Cap: 20 minutes.
Accessory work
3 sets
45 sec Single Arm DB Overhead Hold (L)
-15 sec rest-
45 sec Single Arm DB Overhead Hold (R)
-15 sec rest-