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Bear Canyon CrossFit – Hibernation WOD

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Warm-up

Trainers Choice (No Measure)

Get heart rate up

Stretch

Weightlifting

Metcon (Weight)

Squat (Odd Object /Dumbells/KB/Barbell/KB/kids/Rocks)

Goblet style or Front Rack

6X10 Tempo 4010

HAP

E2M

Squat, Tempo = 4010

4 seconds- When you move slowly down from the top to the bottom position with control (Eccentric)

0 seconds- When you get to the bottom, how long you pause there for (Isometric)

1 seconds- When you move from the bottom to the top position (Concentric)

0 Second pause at the Top

Use whatever you have

This should be very hard don’t count fast

Metcon

Metcon (AMRAP – Reps)

15 Min AMRAP

2-4-6-8-10……..22

Alt DB Snatch

Thruster

Burpee Over

First Round Example:

KB/DB

Alt Snatch (2)

2 Thruster left Arm 2 thruster right arm (2)

Burpee over KB/DB (2)

Barbell 95/65

2 Power Snatch

2 Thruster

2 burpee over Bar

Scale Accordingly

Extra Credit

Metcon (No Measure)

50 Hollow Body Rocks

50 Supermans

50 Sit-ups

50 Heel touches