Bear Canyon CrossFit – WOD

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Trainers Choice (No Measure)


Clean and Jerk (3 Sets)

10 Squat Clean & Jerk @70%

Rest :60

8 Squat Clean & Jerk @72.5%

Rest :60

6 Squat Clean & Jerk @75%

Lifting for time blurs the lines between strength and conditioning. With nothing else to worry about, you should be able to marry the ideas instead of choose which to focus on more. With the clean and jerk specifically, bracing under fatigue is the name of the game. Take the time to turn your midline on for every pull and again before you dip drive.

Add weights in comments

15Min Cap


Toes-To-Bar (10×7)

Use this time to work on perfect reps

If 7 is too much to maintain then scale down. To a numbers that you can get each round. If 7 is too easy go up to 10

Extra Credit

Metcon (Time)


Bar Facing Burpees

Rest 2:00

Can you stay under 1 minute for each round?? Yes, that is challenge. Before you start, practice sprinting 4-8 burpees so that you’re confident with your technique before starting.