Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Snatch (3 Sets)
10 Squat Snatch @72.5%
Rest :60
8 Squat Snatch @75%
Rest :60
6 Squat Snatch @77.5%
Pay attention to what happens as the weight goes up and use that info moving forward.
Metcon
Metcon (3 Rounds for reps)
Every 4:00 for 12:00
15/9 Calorie AAB/Row
30 Push Press 95/65lbs
100 Double Unders
Love double unders until your heart rate is jacked? This one is for you. Intentionally put yourself in that place and work on breath and efficiency each round.
If finished put your time in comments
Extra Credit
Metcon (AMRAP – Reps)
As Many Total Reps as Possible in 4 Sets
Toes to Bar
Rest 2 Minutes Between Sets
Although it’s a unique scenario, especially for individual competitors, the ability to rip off a huge set of gymnastics is something you should have data for.