Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Clean (10×1)
Clean Complex – 10min EMOM:
Full Squat Clean, Hang Squat Clean, Hang Power Clean, Power Clean, Push Jerk
Work to a weight that challenges you but alowes you to correct mistakes.
You can build throughout sets
After warming up, start with a weight you know you can hit with confidence on the first minute. Make small jumps throughout the EMOM based on feel. Avoid fails at all costs.
Strength
Pull-Up Dip Complex (10×1)
5 Strict Pull Ups
5 Strict Ring Dips
10 Minute EMOM
Challenge yourself if you can just do 2/2 then do it.
This is the time to work on PU and Dips
Extra Credit
Good Mornings (6×6)
HAP
Focus on form
After each set 1:00 wall sit