Announcements
Happy Birthday to Eryn H.!!
Bear Canyon CrossFit – WOD
warm up
2 Rounds:
10 Cal Bike/Row
10x RIng Rows
10x Banded Ohs
:30 FLR
Strength
Snatch (1 Snatch Grip Push Press + 1 Overhead Squat)
(0:00-4:30).
Every 90 seconds x 3 sets
*Note, 5 sec Hold at the bottom of the OHS
Note, from the rack.
Rest 1:00. (4:30-5:30).
Snatch (1 Sn. High Pull + 1 Hang Power Sn. + 1 Sn. Balance)
(5:30-11:30).
Every 90 seconds x 4 Sets:
Building each set.
Note, start at the heaviest weight for the previous snatch complex.
Metcon
Metcon (2 Rounds for reps)
AMRAP 10:
10x Hang Power Clean 115/75
15x Wall Balls 20/14
Rest 5:00 then…
AMRAP 10:
10x S2OH 115/75
15x Pull Ups
Accessory work
Metcon (Weight)
3 sets
1min Plate Overhead Hold
-1min rest-