Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
2 Rounds
10 Cal
10 PVC OHS
10 Alt Lunges
10 Hollow Body Rocks
Monster Walks
Weightlifting
Snatch (9×1)
Every 1:30 for 9 Sets
Above Knee Snatch + Below Knee Snatch + Snatch
Full Squat
Sets 1-2: Technique Focus
Sets 3-6: Build in weight, NO misses
Sets 7-9: Technique Focus
Drop and reset between reps if necessary to maintain form. Above Knee Snatch should be well below hip.
Zoom
Goblet
9X8 Tempo 3310
Metcon
Metcon (Time)
10-20-30-20-10
OH Alt Lunge 95/65
Box Jump Over 24/20
14Min Cap
Extra Credit
Metcon (No Measure)
10 Min Emom
12 Russian Swing 70/53
30 Turkish Get ups