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Bear Canyon CrossFit – WOD

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Strict Press (3×3)

E2M x 3 ( make sure to do 2-3 warm up sets before)

Set 1 ) 70%x3

Set 2) 80% x3

Set 3) 90%x 3+ shoot for 4-5

These are based off your training max # which is 90% of your true 1rm.

* we have change plates on the oly rack, try and get the weights as close as possible. Try not to round up by 5#

Snatch (10×2)

EMOM x 10 Min

Min 1-3- 70% x 3 Reps

Min 4-6- 75% x 2 Reps

min 7-8- 80% x 2 Reps

Min 9-10 70% x 3 reps

Find your weights before you start to make the transition and loading easier.

Metcon (Time)

For Time:

100 Wallballs

rx+ 30/20

Rx 20/14

*EMOM 5x Burpee Box jump overs


Starts with BBJO