Bear Canyon CrossFit – WOD

View Public Whiteboard

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-