Announcements
Don’t forget your personal chalk buckets!
Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Monster walk
2 Rounds
10 Alternating V up
10 Glute bridge
10 Push up
10 toes to hands
10 Air squats
Weightlifting
Snatch (20×1)
EMOM 20 Minutes
All Full Squat if possible
1-5: 4 Hip Snatch
6-10: 3 Above Knee Snatch
11-15: 2 Below Knee Snatch
16-20: 1 Snatch
HAP
This is great technique work
ZOOM
1-5: 4 Hip Snatch
6-10: 3 Above Knee Snatch
11-15: 2 Below Knee Snatch
16-20: 1 Snatch
If using 1 DB try and work on overhead position at bottom
Metcon
Metcon (AMRAP – Reps)
12 Min AMRAP
5 Hang Clean 115/85
10 Box Jump over 24/20
Zoom
5 Hang Clean
10 Tuck Jumps
Extra Credit
Metcon (No Measure)
Tabata Hollow body rock
:30/:30 for 10 Min any piece of equiptment