Bear Canyon CrossFit – WOD
Push Press (15:00 minute EMOM
min 1: *Push Press
min 2: *Front Squat
min 3: Rest
Push Press 3Down 1 pause in front rack x 1 pause at top Tempo
Set 1: 6 Reps @ 60%
Set 2: 6 Reps
Set 3: 6 Reps
Set 4: 6 Reps
Set 5: 6 Reps Heavy for the day
)
Front Squat (Pause Front Squat + Front Squat
Set 1: 1+3 @ 65%
Set 2: 1+3 @ 65%
Set 3: 1+2 @ 70%
Set 4: 1+2 @ 70%
Set 5: 1+1 @ 75%
Pause 3sec on the Pause front Squat
)
“Freddy Krueger” (Time)
800m Run
40 Alternating DB Snatch 50/35lb
20 Thrusters 95/65lb
RPE: 9/10 Cap: 12:00
Rx+:
1000m Run
40 Alternating DB Snatch 70/50lb, (32/22kg)
20 Thrusters 135/95lb, (61/43kg)
Level 2:
DB: 35/25lb, (16/12kg)
BB: 75/55lb, (34/25kg)
Level 1:
600m Run
40 Alternating DB Hang Snatch 30/20lb, (14/9kg)
20 Thrusters 45/35lb, (20/15kg)
Masters 55+ :
800m Run
40 Alternating DB Hang Snatch 35/25lb, (16/12kg)
20 Thrusters 75/55lb, (34/25kg)
*Machine Subs Today: 1000m Row Erg / 900m Ski Erg / 2000m Bike Erg