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Bear Canyon CrossFit – WOD

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Trainers Choice (No Measure)


Snatch (6×3/ 8×1)

Pause Low Hang Position Squat Snatch



Below Knee Hang Squat Snatch

8×1 @90% of your 1RM from W4

Your final week of positional work before we start the journey to peaking your snatch in Phase IV. Keep that in mind as you reach percentages that rival what you pull from the floor.


Metcon (Time)

40 DB Thrusters 35/25s

40 DB Box Step Overs 35/25s to 24/20″

Rest 2:00

30 DB Thrusters

30 DB Box Step Overs

Rest 2:00

20 DB Thrusters

20 DB Box Step Overs

Re-test time. Most of you will probably remember the strategy you employed, and odds are the difference will simply be either resting a little less, or cutting out an unneeded break altogether. Stay tough and hold on as long as you can, or Sherby is comin for ya.

Extra Credit

Metcon (No Measure)

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.