Happy Birthday to Jonathan S.!

Bear Canyon CrossFit – WOD

View Public Whiteboard

warm up

2 Rounds:

10 Cal Bike/ Row

5x Barbell Snatch Grip RDL

5x Barbell Hang Muscle Snatch

5x Barbell OHs

:30 Dead Bug


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 (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-