Bear Canyon CrossFit – WOD
Strength
Clean and Jerk
A) Squat Clean & Jerk
Every 90 seconds x 10 sets
1.1.1 (rest 10 seconds b/t lift)
drop & reset
Building each set from 65%
Metcon
Metcon (AMRAP – Rounds and Reps)
14min AMRAP
8 DB Step Ups
3 Power Cleans
16 SA DB Overhead Lunges (8 each arm)
3 Power Cleans
Duration: Medium
Feel: Muscle Fatigue
Pacing: Sustain
Scaled: 115/75, 25/15(single DB), 20″
RX: 135/95, 35/25(single DB), 24″/20″
RX+: 155/105, 50/35(single DB), 24″/20″
Accessory work
3 sets
30 sec DB Crush Grip Curls
-15 sec rest-
30 sec DB BTN Tri. Extensions
-15 sec rest-