Bear Canyon CrossFit – WOD
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