Bear Canyon CrossFit – WOD
warm up
2 Rounds:
10 Cal Bike/Row
10x RIng Rows
10x KB Sumo Dead Lift
:30 Dead Bug
Strength
Sumo Deadlift (4×6)
A) Sumo Deadlift (0:00-8:00)
6 reps Every 2mins x 4 sets
Building each set to a tough set of 6.
-Directly into-
Sumo Deadlift (2×10-15)
B) Sumo Deadlift Drop Set (8:00-11:00)
Every 90 seconds x 2 sets
10-15@ 65% of A
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
40x DU’s
20x DB Hang Snatch 50/35
Accessory work
3 sets
12 Crossbody Single Leg KB RDL R/L.
Rest :75 between each set.