Bear Canyon CrossFit – WOD

View Public Whiteboard

Pause Power Snatch Below Knee + Hang Squat Snatch

Snatch Complex

Every 2:00 for 10:00

Set 1: 2+1 reps @ 65%

Set 2: 2+1 reps @ 65%

Set 3: 1+1 reps @ 70%

Set 4: 1+1 reps @ 75%

Set 5: 1+1 reps @ 75%

% are based off your 1rm Power Snatch

Metcon (Time)

“Shake and Bake”

For Time

500/425m Row

21 Power Snatch 95/65#

500/425m Row

15 Power Snatch 95/65#

500/425m Row

9 Power Snatch 95/65#

RX+ 115/75

Time Domain: 7:00-11:00

Time Cap: 12:00