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Bear Canyon CrossFit – WOD
warm up
2 Rounds:
10 Cal Bike/ Row
5x Barbell Snatch Grip RDL
5x Barbell Hang Muscle Snatch
5x Barbell OHs
:30 Dead Bug
Strength
Power Snatch (5×1 Complex)
A) Snatch Complex (0:00-10:00)
1 Power Snatch + 2 Hang Power Snatch
Every 2mins x 5 sets
Building to a tough complex by the last set.
-1min rest- (10:00-11:00)
Hang Power Snatch (2×8-10)
B) Hang Power Snatch Cycling Work (11:00-14:00)
Every 90 sec x 2 sets
8-10 TnG reps @ 75% of A
Metcon
Metcon (AMRAP – Rounds and Reps)
3 Sets:
3:00 On/ 2:00 Off:
10x Ohs 95/65
5x Bar Facing Burpees
Note, start off where you finished on previous set.
Accessory work
3 sets
1min Plate Overhead Hold
-1min rest-