Bear Canyon CrossFit – WOD
warm up
2 Rounds:
10 Cal Bike/Row
10x Barbell Shoulder Press
:30 Side Plank R/L
Strength
Push Press (5×3)
A) Push Press (0:00-10:00)
3 reps Every 2mins x 5 sets
*Note Pause 3 sec in the dip & at the top.
The goal is to maintain core strength through every rep.
When you feel that go away, you’ve gone too heavy.
-1min rest- (10:00-11:00)
Push Jerk (2×3)
B) Push Jerk (11:00-15:00)
Every 2mins x 2 sets
3 reps @ 85% of heaviest push press from A
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
10x Deficit Hand Release Push Ups
15x Box Overs 24/20″
20 Cal Bike/ Row
75x DU’s
Accessory work
3 sets
30 sec Narrow Grip push ups
-1min rest-
Push-ups (3xAMRAP)
3 sets
30 sec Narrow Grip push ups
-1min rest-