Bear Canyon CrossFit – WOD

View Public Whiteboard


Trainers Choice (No Measure)


Push Jerk (11-9-7-5-2)

“Touch and Go” Push Jerk


Start around 70% – build across sets if reps stay smooth and fast.

Use the first three sets to work on improving your capacity to move heavy weight for reps. Use the double at the end to overload while still staying “touch and go”.

Try and get them unbroken but should be challenging


Metcon (Time)

3/2 Legless Rope Climbs

30 Deadlifts 225/155lbs

2/1 Legless Rope Climbs

25 Front Squat 155/110lbs

3/2 Legless Rope Climbs

20 Power Clean 155/110lb


2/1 Legless Rope Climbs

Strategy will make or break your ability to stay moving in the second half of this workout. Waiting an extra few seconds to be positive you’ll make it up the rope can be made up quickly in transitions and in between sets on the bar.
If you can’t do legless the do regualr

Extra Credit

Metcon (No Measure)


Bench Press