Bear Canyon CrossFit – WOD
Strength
Power Clean (1RM)
12 Mins to Find a 1RM Power Clean.
Work on dropping underneath the barbell early and not trying to pull the bar with your arms.
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
These are full squat. RX is full squat and unassisted ring dips. Kipping is allowed.
Scaled would be banded or bench dips.
*if doing bench double the reps
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
These are full squat. RX is full squat and unassisted ring dips. Kipping is allowed.
Scaled would be banded or bench dips.
*if doing bench double the reps
Extra Credit
4x 1 Min on 1 min off weighted plank. 45/25 arms extended