Bear Canyon CrossFit – WOD
Power Snatch (Every 2:00 minutes, 6 Sets
Set 1: 7 Reps @ 60%
Set 2: 6 Reps @ 65%
Set 3: 5 Reps @ 70%
Set 4: 4 Reps @ 75%
Set 5: 3 Reps @ 80%
Set 6: 2 Reps @ 85%
**Does not have to be TNG**)
“Swing Dance” (AMRAP – Rounds and Reps)
12:00 minute AMRAP
3 Ring Muscle Ups
3/3 Single Arm Kettlebell Hang Snatches
9 Kettlebell Squats
Load: 53/35lb
RPE: 7/10
Level 2:
12:00 minute AMRAP
3 Burpee Pull-Ups
3/3 Single Arm Kettlebell Hang Snatches
9 Kettlebell Squats
Load: 44/26lb, (20/12kg)
Level 1:
12:00 minute AMRAP
3 Burpee Jumping Pull-Ups
6 Russian Kettlebell Swings, 35/18lb, (16/8kg)
9 Air Squats
Masters 55+:
Load: 44/26lb, (20/12kg)