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Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Deadlift (8×1)
3″ Deficit Deadlift
E2M
3×1 @60-70%
3×1 @70-80%
1×1 @80%+
1×1 @60%
Focus on leg drive in the first pull – be aggressive squeezing glutes to push hips through as the bar passes your knee.
The deficit deadlift at these percentages gives us the opportunity to bolster our first pull while logging serious reps that can translate to a bulletproof posterior chain.
Metcon
Metcon (AMRAP – Reps)
AMRAP 3 Minutes x 4
21 Minutes total including rest
12 Box Jumps 24/20″
12 Wallballs 20/14lbs
Rest 3:00
This little ditty should feel like you’re stuck in a revolving door. Unbroken reps on both movements is unquestionably the stimulus. Can you fight to stay tough until the rest?
Extra Credit
Metcon (No Measure)
Strict Toes to Bar
3×10
Barbell Good Mornings
4×15
Dumbbell Push Press
5×20