Bear Canyon CrossFit – WOD

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Snatch + Hang Snatch (1+1) (5×1)

Snatch + Hang Snatch (above the knee) 1+1 every :90 x 5 sets start at 70% *Work on speed under the bar after reaching full ext

Metcon (Time)

5 Rds for Time:

70 DU

5 DL at 70% of 1RM

30 Pushups
*Du attempts 35. Try to push yourself and work on your DU. if its a no go then 100 singles.

*Yes more pushups, but if we were inverted yesterday for HSPU, this should be a good change. Scale to knee pushups if needed or scale reps down.

Accessory work

Accumlate 5 Min Plank. ( You can alternate every :30 from side planks to middle, and from Straight arms or Elbows)