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Bear Canyon CrossFit – WOD

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Trainers Choice (No Measure)


Clean (7×5)

Every 2 Minutes For 14 Minutes

5 Touch and Go Squat Cleans

Set 1: 50-60% Range. Set the tone for your movement

Sets 2-6: Build. Stay smooth.

Set 7: Back down to opening weight. End with perfect reps.

These touch and go sessions are meant to get you more comfortable cycling that moderate-heavy weight and learn to do so without dancing all over the gym. Bar path and smooth reps are your focus.


Metcon (Time)

5 Rounds

10 Power Cleans 135/95lbs

10 Front Squats 135/95lbs

10 Push Jerks 135/95lbs

Each round must be unbroken to count. Rest as little as needed between rounds.

This piece is weakness work for those of you who are uncomfortable cycling a barbell. Move through your 30 reps as fast as you can to get out from under the bar. Choose your rest interval carefully, as the round only counts if all 30 reps are done without dropping the bar.

Extra Credit

Metcon (No Measure)

L-Sit Hold

3x Max Effort

Whether it’s knees up, or legs extended, make them pretty and hold yourself to a standard

Barbell Curl