Bear Canyon CrossFit – WOD
Warm-up
2min Bike or Row
+
15 Banded Good Mornings
10 Push Ups
12 Ring Rows
30 sec FLR
Strength
Clean and Jerk
A) Power Clean & Jerk (Barbell Cycling)
Every 45 seconds x 8 sets
5 Touch & Go reps @ 50%
Keep it light & snappy
Metcon
Metcon (AMRAP – Rounds)
12min AMRAP
2-4-6-8-10…etc
Alt DB Snatches
3 Bar MU
Scale to Jumping Bar MU
or a tough pull up modification
Duration: Short
Feel: Muscular Fatigue- Your muscles should feel tired, but you should NOT. ie. not out of breath. Your muscle endurance will dictate how fast or slow you go, without failing
Pacing: Reach- Flirt with that “redline” but do NOT pass it. You should be getting close to
being uncomfortable, but still putting out a high effort.
Accessory work
8 Sets (Tabata)
20 sec V-Ups
10 sec Hollow Hold