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Bear Canyon CrossFit – WOD

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Trainers Choice (No Measure)


Clean (20×1)

10min EMOM

1 Power clean

2 Jerk

2min Rest

10min EMOM

1 Squat clean

1 Jerk

*on first EMOM, BUILD to a heavy; the goal is to increase weight each set as long as good technique allows

*on second EMOM, the goal is to START with the final/heaviest weight used in the first EMOM and sustain that for all 10 rounds; can increase only as good technique allows (ALWAYS decrease if it is necessary to maintain good technique)


Metcon (Time)


Unbroken squat clean 135/95

Bar facing burpee

7min TC

*unbroken means touch and go only; once a set is started, bar cannot rest on ground at any point, even if hands stay on bar

*bar can rest anywhere on body, as long as the entire load is being held by athlete, and set will still count as unbroken

Extra Credit

Metcon (No Measure)


Work on Mobility