Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Power Clean (4)
Power Clean
4 Rounds
:90 on
:90 off
Singles @ 80-85%
Drop and Reset
Even though we want you to get as many reps as possible in the time window, we still want you to take the extra split second to set up perfectly before each rep. This in itself is a skill to improve upon. The drop and reset is mandatory.
Metcon
Metcon (Time)
30 Power Snatch 75/55lbs
30 HSPU
20 Power Snatch 95/65lbs
20 HSPU
10 Power Snatch 115/75lbs
10 HSPU
Just go. A quick break in the first round won’t kill you, but you should be treating this more like a sprint than an exercise in pacing.
15min Cap
Scale Accordingly
Metcon (Time)
30 Power Snatch 75/55lbs
30 HSPU
20 Power Snatch 95/65lbs
20 HSPU
10 Power Snatch 115/75lbs
10 HSPU
Just go. A quick break in the first round won’t kill you, but you should be treating this more like a sprint than an exercise in pacing.
15min Cap
Scale Accordingly
Extra Credit
Metcon (5 Rounds for reps)
5 Max Bar Muscle Ups Sets
Rest between sets must be done on the Assault Bike
We’re training your ability to still perform “work” while you recover from a movement that depends on the same group of muscles. Rest as needed.