Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Squat Clean (4×2)
4×2 @ 60-70%
w/ pause at knee
drop and reset
EMOM 4 MIN
then rest 1 min add weight
Squat Clean (7X1)
7×1 @ 82.5-92.5%
EMOM
Metcon
Metcon (Time)
3 Rounds
30 Power Cleans 95/65lbs
30 Push Ups
These two movements will sneak up on you mixed together. Odds are if you’re a big/strong athlete, this will be a good piece to work through with the high rep/light nature of it.
12 Min Cap
Scale Accordingly
Extra Credit
Metcon (No Measure)
Reverse Hyper
3×10 @ 50% 1RM Back Squat
Maintenance – For Completion
2:00 Pec Smash Per Side