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Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Push Jerk (4 sets )
“Touch and Go” Push Jerk
10-8-6-2
Start around 70% – build across sets if reps stay smooth and fast.
Rest 1:00 between sets
Use the first three sets to work on improving your capacity to move heavy weight for reps. Use the double at the end to overload while still staying “touch and go”.
Scale Accordingly
Metcon
Metcon (AMRAP – Reps)
5 Rounds
In 2:00, complete:
25 Wall ball 20/14
then, in remaining time
1 Squat clean + 1 hang squat clean (must be unbroken complex) HAP
1min Rest between rounds
65+% Clean
Add weight in comments
Extra Credit
Metcon (No Measure)
Strict Toes to Bar
3×10
Barbell Good Mornings
4×15