Bear Canyon CrossFit – WOD
Warm-up
2 Rounds:
10 Cal Bike/ Row
10x Single Arm DB Press R/L
10x Single Arm DB Upright Row R/L
Strength
Strict Press (4×3)
A) Strict Press (0:00-6:00)
3 reps Every 90 sec x 4 sets
Building each set to a tough set of 3 by the last set.
-1min rest- (6:00-7:00)
Strict Press (2×10-12)
B) Strict Press Drop Set (7:00-11:00)
Every 2mins x 2 sets
10-12 reps @ 40% of A
Metcon
Metcon (3 Rounds for reps)
3 Sets:
4:00 On/ 2:00 Off:
Set 1:
5x Single Arm DB Thrusters, “R.” 50/35
5x Box Jump Step Downs 24/20″
5x Single Arm DB Thrusters, “L.”
5x Box Jump Step Downs
Set 2:
10x Single Arm DB Thrusters, “R.”
10x Box Jump Step Downs 24/20″
10x Single Arm DB Thrusters, “L.”
10x Box Jump Step Downs
Set 3:
15x Single Arm DB Thrusters, “R.”
15x Box Jump Step Downs 24/20″
15x Single Arm DB Thrusters, “L.”
15x Box Jump Step Downs
Accessory work
3 sets
30 sec Banded Face Pulls
-30 sec rest-
30 sec Banded Pull Aparts
-30 sec rest-