Bear Canyon CrossFit – WOD
Strength
Clean and Jerk
A) Power Clean & Jerk
5 Power Cleans + 1 Jerk
Every 45 seconds x 8 Sets
Start at 50% and build if possible
Keep this complex Touch & Go
If you have to drop the bar, then it is too heavy
Metcon
Metcon (AMRAP – Rounds)
Death By…
Every Minute
1-2-3-4-5..etc
Hang Power Cleans
Front Squats
Scaled: Empty Barbell (Do NOT drop them please)
RX: 75/55
RX+: 95/65
0:00: 1 rep of each movement
1:00: 2 reps
2:00: 3 reps
3:00: 4 reps
4:00: 5 reps
And on and on …
15min Time Cap*
If you get capped early, rest 1 full round, then go down 2 rounds and continue the same rep scheme until class is done.
Duration: Medium
Feel: Control for the first 5-7 rounds. Muscular Fatigue for the 7-10 Rounds. Done if you make it to 10+
Pacing: Reach: Flirt with that “redline” but do NOT pass it.
You should be getting close to being uncomfortable, but still putting out a high effort.
Accessory work
3 Sets
30 sec KB Horn Grip Curls
-15 sec rest-
30 sec Banded Tricep Extensions
-15 sec rest-