Bear Canyon CrossFit – WOD
Warm-up
Strength
Power Snatch
A) 3 Position Power Snatch Complex
Complete 2 complexes
Every 2mins x 5 sets
Building BETWEEN 68-75%
1 rep Low Hang PS (Below the knee)
1 rep Mid Hang PS (Above the knee)
1 rep High Hang PS (From the hip)
Drop & reset after each complex
Keep each lift quick & snappy
No ugly lifts!
Metcon
Metcon (Time)
For Time
33 Close Grip Bench Press
20 Calories
27 Close Grip Bench Press
20 Calories
21 Close Grip Bench Press
20 Calories
15 Close Grip Bench Press
20 Calories
9 Close Grip Bench Press
Scaled: 95/65
RX: 135/85
RX+: 155/105
20min Time Cap
Accessory work
3 Sets
15 Bent Over Barbell Row
30 sec Plate Overhead Hold