Wednesday

Bear Canyon CrossFit – WOD

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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