Announcements
Happy Birthday to Mary O.!
Bear Canyon CrossFit – WOD
warm up
2 Rounds:
10x Cal Bike/ Row
10x Banded OHS
10x Ring Rows
:30 Thera Band Tall Plank Lateral Crawl
https://www.youtube.com/watch?v=w2s9W71MEhg
Strength
Snatch Balance (3×1)
A) Snatch Complex 1
2 Snatch Balance + 1 OHS w 5 sec Hold at the bottom
Every 90 seconds x 3 sets
Building small each set
3-5min transition/brief
Snatch (4×1)
B) Snatch Complex 2
1 Snatch High Pull + 1 Snatch + 1 Hang Snatch
1 Complex Every 90 seconds x 4 sets
*Note: Start part B at 65-80% of A, depending on how comfortable you are with the snatch.
Build small each set.
Metcon
Metcon (AMRAP – Rounds and Reps)
3 Sets:
4:00 On/ 2:00 Off:
20x Wall Balls 20/14
40x DU’s
Note, start off where you finished on previous set,
Accessory work
3 sets
45 sec Single Arm DB Overhead Hold (L)
-15 sec rest-
45 sec Single Arm DB Overhead Hold (R)
-15 sec rest-