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Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Push Jerk (9-7-5-2)
“Touch and Go” Push Jerk
9-7-5-2
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”.
Metcon
Metcon (AMRAP – Reps)
AMRAP 5 Minutes x 2
1 Power Snatch 135/95lbs
5 Burpee Box Jump Overs 24/20″
2 Power Snatch 135/95lbs
5 Burpee Box Jump Overs 24/20″
3 Power Snatch 135/95lbs
5 Burpee Box Jump Overs 24/20″
4/5, 5/5, 6/5, etc.
Rest 5:00
Restart on the second AMRAP.
Target Score: complete the round of 6/5 each AMRAP
*More Options
– Lighter barbell
– Bar Facing Burpees
Extra Credit
Metcon (No Measure)
Front Rack Reverse Lunges
3×10
Hip Extensions
4×15
5×20
Banded Strict Pull Ups
Choose a band that will allow you to stay unbroken