Bear Canyon CrossFit – WOD

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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 (AMRAP – Rounds)

Death By…

Every Minute


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-