Bear Canyon CrossFit – WOD
Warm-up
2 Sets
10 Cal Bike or Row
12 Push Ups
15 Banded Overhead Squats
Strength
Power Snatch
A) Power Snatch
Every 45 seconds x 8 sets
5 Touch & Go reps @ 50%
Keep it light & snappy
Metcon
Metcon (AMRAP – Rounds and Reps)
20min AMRAP
20/18 Calories
15 Hang Power Cleans
10 Ring Dips
Scaled: 95/65, Box Dips
RX: 115/75, Ring Dips
RX+: 135/95, Strict Ring Dips
Duration: Medium
Feel: Muscular Fatigue- Your muscles should feel tired, but you should NOT. ie. not out of breath. Your muscle endurance will dictate how fast or slow you go, without failing.
Pacing: Sustain- Focus on repeatability, staying present in the workout at all times.
Accessory work
3 Sets
30 sec Side Plank Each Side