Bear Canyon CrossFit – WOD
Clean and Jerk (Every 90 seconds, 6 Sets:
1 Deadlift + 1 Clean + 1 Hang Clean + 1 Jerk
Starting @ 80% of your 1rm Clean and Jerk and increasing
Full Squat on these!!!)
“Aussie” (Time)
4 Rounds, For Time
21 Box Jumps, 24/20″
15 Handstand Push-Ups
9 Power Cleans, 135/95lb
RPE: 8/10
Time Domain: 10:00-12:00
Time Cap: 15 minutes
Rx+:
4 Rounds, For Time
21 Box Jumps, 24/20″
15 Strict Handstand Push-Ups
9 Power Cleans, 155/105lb (70/48kg)
Level 2:
4 Rounds for Time
15 Box Jumps, 24/20″
12 Kipping Handstand Push-Ups
9 Power Cleans, 115/75lb (52/34kg)
Level 1:
4 Rounds for Time
21 Step-Ups, 24/20’’
15 Hand Release Push-Ups
9 Power Cleans, 95/65lb (43/30kg)