Bear Canyon CrossFit – WOD
Strength
Strict Press (3×1)
3 Sets E2M
set 1) 5@ 75%
set 2) 3@ 85%
set 3) 1+@95%
*Remember these % are based off training max which is 90% of your true 1rm.
we have change plates on the olympic weights, just and be precise as possible.
Snatch (10 Min EMOM)
10 Min EMOM
2 Snatches at 75%
*keep the weight the same the entire time.
CrossFit Games Open 11.3 (AMRAP – Rounds and Reps)
5-Minute AMRAP of:
Squat Clean, 165# / 110#
Jerk, 165# / 110#