Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Trainers Choice (No Measure)
Weightlifting
Deadlift (10×3)
3″ Deficit Deadlift
10×3 @70%
Focus on leg drive in the first pull – be aggressive, squeezing glutes to push hips through as the bar passes your knee.
The deficit deadlift at these percentages gives us the opportunity to bolster our first pull while logging serious reps that can translate to a bulletproof posterior chain.
Metcon
Metcon (Time)
20 Thrusters 95/65lbs
20 Pull Ups
100′ HS Walk
30 Thrusters 95/65lbs
30 Pull Ups
100′ HS Walk
40 Thrusters 95/65lbs
40 Pull Ups
Scale for HS walk is Bear Crawl
Extra Credit
Metcon (No Measure)
3×10
DB Bench Press
4×15
V Up
5×1:00
Single Leg Wallsit
:30 Per Side