Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Power Clean (8×3)
EMOM for 8 Minutes
3 Power Cleans @75-85%
Drop and Reset
The weight goes up, your form stays the same, you grow. Keep it that simple.
Metcon
Metcon (AMRAP – Reps)
AMRAP 2:00 x 4
Climb the ladder by 3s
3 Box Jump Over 24/20″
3 Thrusters 95/65lbs
6/6, 9/9, etc..
Rest 1:00
Continue where you left off.
Initially, think about this piece as an Open workout that’s an 8 minute AMRAP. That should frame roughly how many rounds you’re looking at, but with rest you should be able to crank up the intensity a little more and push beyond what you might otherwise get.
Extra Credit
Metcon (No Measure)
3×10
Glute Ham Raise
4×15
Seated DB Strict Press
5×20
V-ups