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Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Back Squat (10×3)
Back Squat
Warm up to a single at 80-90%
Then
10×3 @60%
E:1:30
Focus on loading on the way down and acceleration on the way up
Wake the system up with a heavy single and use that as a gauge for the effort you can put into a single rep. Now apply that to all thirty reps and make the intended improvements to your speed.
From the ground modification: Front Squats
Metcon
Metcon (Time)
Run 300m
21 Shoulder to OH 135/95lbs
Rest 1:00
Run 300m
18 Shoulder to OH 135/95lbs
Rest 1:00
Run 300m
15 Shoulder to OH 135/95lbs
Rest 1:00
Run 300m
12 Shoulder to OH 135/95lbs
Rest 1:00
Run 300m
9 Shoulder to OH 135/95lbs
Extra Credit
Metcon (No Measure)
Strict Toes to Bar
3×10
DB Bench Press
4×15
Wall Sits
5 x1:00
Add weight as needed