Bear Canyon CrossFit – WOD
Snatch (Every 2:00 minutes, 8 Sets
Hang Squat Snatch + Overhead Squat
Rest 10 seconds
Squat Snatch
Complete 4 sets of snatch
into..
4 sets of:
Hang Squat Clean + Front Squat
Rest 10 seconds
Squat Clean
)
Clean (Every 2:00 minutes, 4 Sets
Hang Squat Clean + Front Squat
Rest 10 seconds
Squat Clean
)
“Make Me” (Time)
For Time
4 Man Makers 50/35lb
12 Kipping Pull-Ups
8 Man Makers 50/35lb
24 Kipping Pull-Ups
8 Man Makers 50/35lb
12 Kipping Pull-Ups
4 Man Makers 50/35lb
RPE: 9/10 Timecap: 14:00
Rx+
For Time
4 Man Makers 50/35lb, (22/16kg)
8 Bar Muscle-Ups
8 Man Makers 50/35lb, (22/16kg)
24 Chest to Bar Pull-Ups
8 Man Makers 50/35lb, (22/16kg)
8 Bar Muscle-Ups
4 Man Makers 50/35lb, (22/16kg)
Level 2:
For Time
3 Man Makers
9 Kipping Pull-Ups
6 Man Makers
18 Kipping Pull-Ups
6 Man Makers
9 Kipping Pull-Ups
3 Man Makers
Load: 35/25lb, 16/12kg
Level 1:
For Time
4 Devils Press
12 Ring Rows
8 Devils Press
24 Ring Rows
8 Devils Press
12 Ring Rows
4 Devils Press
Load: Choice
Masters 55+:
For Time
3 Man Makers
9 Pull-Ups
6 Man Makers
18 Pull-Ups
6 Man Makers
9 Pull-Ups
3 Man Makers
Load: 35/25lb, 16/12kg
Man maker= Push-Up + Row Right + Push-Up + Row Left + Burpee + Squat Clean Thruster