Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Power Snatch (5×9)
Every 3:00 for 15:00
9 Touch and Go Power Snatch
Start beyond a weight you would attempt in conditioning, but leave room to climb in the following sets.
Metcon
Metcon (Time)
30-20-10
Single KB Box Step Up 70/50lbs to 24/20″
Bike Calories
How the DB any way you choose, but recognize that you can only go so fast on the step ups. The bike is where you’ll have to stay tough to keep a challenging pace.
Extra Credit
Metcon (No Measure)
3×10
Glute Ham Raise
4×15
Seated DB Strict Press
5×20
V-ups