Bear Canyon CrossFit – WOD
Strength
Push Press (3×5)
* % are based off of training max which is 90% of 1RM.
E2M
Set 1) 5 @ 65%
set 2) 5@ 75%
set 3) 5+ @ 85%
* These are TNG try to not stop at the shoulder to rest.
Metcon (AMRAP – Reps)
7 Min AMRAP
* Max TTB in unbroken sets of 7.
* or increase 1 rep from what you did last week. Again try to maintain whatever level of difficulty during this. Fatigue is expected so dont scale down during this.
Metcon (AMRAP – Reps)
9 Min AMRAP!
4-8-12-16-20-24-28-32… Keep increasing by 4
ALT. Hang DB Clean and Jerks 50/35
DB facing burpees