Bear Canyon CrossFit – WOD
Strength
Overhead Squat
A) Overhead Squat (from the rack)
Every 2 Minutes x 5 sets
5 reps @ 32×1 Tempo
Start moderate & build each set
Tempo
Digit 1 Represents the Eccentric
Digit 2 Represents the Isometric Bottom
Digit 3 Represents the Concentric (sometimes its an “X”)
Digit 4 Represents the Isometric Top
Metcon
Metcon (AMRAP – Rounds and Reps)
10min AMRAP
2-4-6-8..etc
Alt Hang DB Snatch
Box Jump Overs
Scaled: 20″ Step Overs, 25/15
RX: 24/20, 50/35
-5min rest-
Metcon (Time)
For Time
Work your way back down
Round to the nearest round.
If you get through the set of DB Snatch then round up
if you don’t then round down.
*12min Time Cap