Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Clean (10×1)
Clean Complex – 10min EMOM:
Full Squat Clean, Hang Squat Clean, Hang Power Clean, Power Clean, Push Jerk
Work to a weight that challenges you but alowes you to correct mistakes.
(If you struggle with the squat clean use this time to improve technique and increase the transition speen between the clean and catching in the front squat)
Metcon
Metcon (Time)
30 Right arm DB hang c&j 50/35
50 DU
30 Left arm DB hang c&j
50 DU
20 Right arm DB hang c&j
50 DU
20 Left arm DB hang c&j
50 DU
10 Right arm DB hang c&j
50 DU
10 Left arm DB hang c&j
15min Cap
Extra Credit
Turkish Get Up (30×1)
20 TGU
15 Each Side ALT EACH REP
HAP