Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Snatch (12×3)
Warm Up
Pause Low Hang Position Squat Snatch
6×3
Then
Below Knee Hang Squat Snatch
6×3 @70% of your 1RM
Business as usual. Stronger and better, at the same time.
Drop and reset
Metcon
Metcon (AMRAP – Reps)
AMRAP 5 Minutes x2 (2 min rest between rounds)
30 Box Jumps 30/24″
30 KB Goblet Squat Cleans 70/53lbs
30 KB American Swings 70/53lbs
All three movements are challenging yet doable at all times. Knowing the five minutes will disappear on you is an invitation to test your grit.
Extra Credit
Metcon (No Measure)
4x150m
Farmers Carry
5×20
GHD Sit Ups