Bear Canyon CrossFit – WOD
Deadlift (15:00 EMOM, Alternating Every Minute
minute 1: Seated 8-12 Dual Dumbbell Strict Press
minute 2: *Deadlift Set
minute 3: Rest
Set 1: 5 reps @ 65%
Set 2: 5 reps @ 70%
Set 3: 5 reps @ 75%
Set 4: 5 reps @ 80%
Set 5: 4 reps @ 85%
)
“Macho Men” (3 Rounds for weight)
4 minute EMOM
3 Power Cleans @ 155/105lb (70/48kg)
3 Front Squats
3 Shoulder To Overhead
Rest 1:00 minute
4 minute EMOM
5 Power Cleans @ 115/75lb (52/34kg)
5 Front Squats
5 Shoulder To Overhead
Rest 1:00 minute
4 minute EMOM
7 Power Cleans @ 95/65lb (43/30kg)
7 Front Squats
7 Shoulder To Overhead
RPE: 8/10
Rx+:
First EMOM: 185/135lb (83/61kg)
Second EMOM: 135/105lb (70/47kg)
Third EMOM: 115/80lb (52/36kg)
Level 2:
First EMOM: 135/95lb (61/43kg)
Second EMOM: 115/80lb (52/36kg)
Third EMOM: 75/55lb (34/25kg)
Level 1:
Hang Power Cleans
First EMOM: 95/65lb (43/30kg)
Second EMOM: 75/55lb (34/25kg)
Third EMOM: 65/45lb (30/20kg)