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Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Strict Press (10×3)
This means strict, no dip no movement whatsoever except the bar going up. To include leaning of the upper body.
EMOM
HAP
Metcon
Metcon (Time)
3 Rounds
9-7-5
Power Snatch 105/70lbs
Chest to Bar Pull Up
Rest :90
Cook through each of these as fast as possible. This may not be a good time for a met-con snatch, and the grip fatigue may impact your pull ups more than the leg fatigue. Try to hold on to every set unbroken as long as you can.
Scale Accordingly
Extra Credit
Metcon (Time)
4 x 500m Ski
Rest 1:00
Try to hold as close to your goal 2k pace as possible for this interval. Rounds 1-3 should be pretty manageable, it’ll be the back half of this piece where fatigue sets in and toughness becomes the name of the game.