Bear Canyon CrossFit – WOD
Warm-up
2min Bike or Row
+
2 Sets
12 Medball Cleans
15 Banded Good Mornings
30 sec FLR
Strength
Clean Pull
A) Clean Pulls
6 reps Every 2mins x 6 sets
Building to a tough 6 by the last set
Start @ 85% of your best clean
Don’t TnG these reps, reset at the floor
Work on hitting full extension!!
SHRUG!!!!!
https://www.youtube.com/watch?v=JLuBhNV4Se4
Metcon
Metcon (Time)
For Time
100 Walballs
20 Power Snatches
Scaled: 115/75, 14/10
RX: 135/95, 20/14
RX+: 155/105, 30/20
*12min Time Cap
Duration: Short
Feel: Control- Remain present during the whole workout, you should be able to walk away and only be just slightly out of breath.
Pacing: Reach- Flirt with that “redline” but do NOT pass it. You should be getting close to being uncomfortable, but still putting out a high effort.
Accessory work
3 Sets
20 Banded Face Pulls
10 Half Kneeling Windmill each side (weighted w/ DB if possible)