Bear Canyon CrossFit – WOD
Strength
Back Squat
A) Back Squat (0:00-12:00)
3 reps Every 2 minutes x 6 sets
Building to a tough 3 by the last set
Start at 65%
-90 sec rest- (12:00-13:30)
Back Squat
B) Back Squat Drop Set (13:30-16:30)
Every 90 seconds x 2 sets
AMRAP Set (-2 till failure)
@ 75% of heaviest of A
Goal is to hit 8+ reps
Metcon
Metcon (Time)
5-10-15-20-25
T2B
25-20-15-10-5
Hang Power Clean & Jerk
Scaled: 75/55, Hanging Leg Raise
RX: 95/65
RX+: 115/75
*15min Time Cap
Duration: Medium
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
3 Sets
30 sec Jumping Lunges
-15 sec rest-
30 sec Glute Bridge Hold
-15 sec rest-