Bear Canyon CrossFit – WOD
Snatch (Every 3:30 minutes, 3 Sets
3 Squat Snatch @ 75%
2 Squat Snatch @ 80%
1 Squat Snatch @ 85%
Rest only as long as it takes to adjust loads
These should all be done as quick singles)
“Helanasty” (Time)
3 Rounds for Time
21 Alternating Dumbbell Snatch 50/35lb
400m Run
12 Overhead Squats 115/80lb
RPE:9/10 Timecap: 15:00
Level 2:
3 Rounds for Time
21 Alternating Dumbbell Snatch 35/25lb, (16/12kg)
400m Run
12 Overhead Squats 95/65lb, (43/30kg)
Level 1:
3 Rounds for Time
18 Alternating Dumbbell Hang Snatch 30/20lb, (14/9kg)
400m Run
12 Overhead Squats 45/35lb, (20/15kg)
Masters 55+:
3 Rounds for Time
21 Alternating Dumbbell Snatch 30/20lb, (14/9kg)
400m Run
12 Overhead Lunges 95/65lb, (43/30kg)