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Bear Canyon CrossFit – WOD

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Trainers Choice (No Measure)


Snatch (24)

10 Squat Snatch @77.5%

Rest :60

8 Squat Snatch @80%

Rest :60

6 Squat Snatch @82.5%

Higher percentages in timed lifts are only appropriate if you can get your mind and body on the same page. Pushing the pace is great for adaptation but never at the cost of developing poor patterns or even risking injury. Prior to each rep, commit to an aggressive bracing sequence and reward yourself with patience through solid positions.


Metcon (AMRAP – Rounds and Reps)

AMRAP 13 Minutes

3 Power Clean 185/125lbs

12 PVC Ab Mat Sit ups

36 Double Unders

Don’t rush through the Situps and double unders – the sets are small enough that 5 seconds faster will easily be lost on the barbell. With these power cleans, hold yourself accountable to a sound setup and pull on every rep, as a one or two fails will put you into a deep hole.

Extra Credit

Metcon (No Measure)


Back Extensions


Push Ups