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Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Front Squat (7×3)
Every 2 Minutes For 14 Minutes
(3) 3-second Pause Front Squats
Set 1: 50-60% Range. Set the tone for your movement
Sets 2-6: Build. Stay smooth.
Set 7: Back down to opening weight. End with perfect reps.
Check back to week 1 for the weights you hit when you only did 1 rep and gauge your building sets off of that. Drill the skill, don’t worry about the weight.
Metcon
Metcon (Time)
150/90 Calorie AAB or 2500/2000Row
Every minute not including 0:00, perform 2 Rope Climbs
You better take advantage of the free minute on the bike to bank a bunch of calories because that window is going to shrink in a hurry, especially if your climbing technique isn’t dialed in. Stop the pedals before you hop off for your rope climbs – no excessive rollover calories.