Bear Canyon CrossFit – WOD
warm up
2 Rounds:
10 Cal Bike/ Row
10x Gymnastics Kips
10x Barbell RDL
:30 Side Plank R/L
Strength
Deadlift (2×5)
A) Deadlift (0:00-10:00)
Every 2mins x 5 sets
2 reps @ 30×5 Tempo
No dropping from the top
Building each set to a tough double by the last set.
Tempo
3 second eccentric
0 second pause at the bottom
X Explode Up
5 second hold at the top
-1min rest- (10:00-11:00)
Deadlift (3×3)
B) Deadlift Drop Set (11:00-15:30)
Every 90 seconds x 3 sets
3 reps @ 90% of A w/ no tempo
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
5x Push Press 135/95
10x T2B
15x Bar Facing Burpees
Accessory work
3 sets
30 sec Barbell Bicep Curls
-30 sec rest-