Bear Canyon CrossFit – WOD
Trainers Choice (No Measure)
1 Squat Snatch 185/125lbs
2 Rope Climbs
3 Strict HSPU
20 Minute Cap
Less weight on Snatch
3x Strict Pull Ups instead of Rope Climbs
10 Double DB Squat Cleans 50/35lbs
10 Toes to Bar
Instead of thinking about the rep scheme as 10 and 10, think about it as one set of 20 – that’s how seamless the transition needs to be to make this piece worth doing. Be confident you can go from a fairly grippy and metabolic movement to a moderate set of toes to bar with no issues.
Bodyweight Bench Press
Max set of Strict Ring Dips between each round of Bench
Transition/Rest as needed
This is a super pump sesh. Don’t rush anything, in fact, if you take a little longer between sets you’ll like get extra reps in. That’s what we want.