Bear Canyon CrossFit – WOD

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Trainers Choice (No Measure)


Snatch (Heavy for Day)

Warm Up

Pause Power Position Hang Squat Snatch



Above Knee Hang Squat Snatch

8×1 @90%


Find 1RM Below Knee Hang Squat Snatch

Lock in your warm up and percentage work so well that adding new variables to the lift is the only thing you have to focus on. Once you’re above the knee the muscle memory needs to be trusted.


Metcon (AMRAP – Reps)

“Fasted Kid Alive” – For Reps

AMRAP 5 Minutes x 3 – Climb the Ladder

2 Push Press 135/95lbs

2 Box Jump Overs 42/36″

4-4, 6-6, 8-8, etc.

Rest 3:00

Restart at 2/2 each AMRAP

Both movements require the level of focus that tricks us into thinking they’re “fun” while being executed, only to remind us of their hefty metabolic demand as your heart jumps into your throat between reps and sets. This presents an opportunity to evaluate whether we’re remaining smooth mentally and physically, or relying on frantic movement that dies out early. Use the first round to get to know the feeling, then chase your previous scores in the second and third rounds.

Extra Credit

Metcon (No Measure)

Weighted Dead Hang

3x 1:00

Back Rack Split Squats


(2 Full Sets Per Side)

Back Extension hold

5x :20

Torso Parallel with the ground. Extend torso further past the pad or have someone place weight on your back.