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Bear Canyon CrossFit – WOD

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Trainers Choice (No Measure)


Clean and Jerk (5×3)

Power Clean and Jerk

5×3 AHAP


Drop and Reset

The ‘lift off’ portion is simply where you lift the bar 2-4 inches off the floor as in the first pull of your lift. Focus on driving through your legs and not allowing your hips to shoot up first, as the weight on the bar should be heavier than the power work that follows.


Metcon (Time)

Run 400m

40 Deadlifts 185/125lbs

Run 400m

The first run should be hard but a 5 second difference in your 400 will probably bite you in the ass halfway through the deadlifts. You should be able to bite off a big chunk of deadlifts to start, then sell your soul on the last 400 to finish. This is a fast workout.
Scale Accordingly

Extra Credit

Metcon (Time)

Pull Ups


2:00 Rest

Try to go unbroken