Bear Canyon CrossFit – WOD

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Split Jerk

Pause Split Jerk + Split Jerk

(;02 Pause in dip position)

E2MOM for 12 Minutes

Set 1: 2+1 reps @ 60%

Set 2: 2+1 reps @ 60%

Set 3: 2+1 reps @ 65%

Set 4: 2+1 reps @ 70%

Set 5: 1+1 reps @ 70%

Set 6: 1+1 reps @ 70%

% are based off your 1rm Split Jerk

Metcon (6 Rounds for weight)

“Omar”

Every 90sec for 18:00, Alt Stations

Station 1:

1 Pause Power Clean

2 Low Hang Power Cleans

1 Power Clean

*increasing loads

*pause 1sec, 2” below knees

55%-70% of Power Clean

Station 2:

300m Run