Bear Canyon CrossFit – WOD
Strength
Front Squat (3×3)
We are Increasing 5% off our initial weeks. % is still based off your 90% of your 1 RM.
E2M
set 1) 3 x 75%
set 2) 3 x 85%
set 3) 3+ x 95%
CrossFit Games Open 14.3 (AMRAP – Reps)
8-Minute AMRAP:
10 Deadlifts, 135# / 95#
15 Box Jumps, 24″ / 20″
15 Deadlifts, 185# / 135#
15 Box Jumps, 24″ / 20″
20 Deadlifts, 225# / 155#
15 Box Jumps, 24″ / 20″
25 Deadlifts, 275# / 185#
15 Box Jumps, 24″ / 20″
30 Deadlifts, 315# / 205#
15 Box Jumps, 24″ / 20″
35 Deadlifts, 365# / 225#
15 Box Jumps, 24″ / 20″
Metcon (Time)
3 Rds.
75 Du
20 HSPU
*if youre efficient at hspu, go deficit