Bear Canyon CrossFit – WOD
Snatch (Every 2:00 minutes, 5 Sets
1 Pause Snatch Below Knee + 1 Snatch
Set 1: 2+1 reps @ 60%
Set 2: 2+1 reps @ 60%
Set 3: 1+1 reps @ 65%
Set 4: 1+1 reps @ 65%
Set 5: 1+1 reps @ 70%
Not touch and go,
% based off your 1rm Snatch
Pause 2 secs 2” below knee)
“Jason” (AMRAP – Rounds and Reps)
12:00 AMRAP
4* Overhead Squats 115/75lb
6 Box Jump Overs 24/20”
8 American KBS 55/35lb
*Increase Overhead Squats by 2 reps each set
RPE: 8/10
Rx+
12:00 AMRAP
4* Overhead Squats 155/105lb, (70/48kg)
6 Box Jump Overs 30/24”
8 American KBS 70/53lb, (32/24kg)
*Increase Overhead Squats by 2 reps each set
Level 2
Barbell: 95/65lb, (43/30kg)
KB: 53/35lb, (24/16kg)
Level 1
Barbell: 45/35lb, (20/15kg)
Russian KBS: 44/26lb, (20/12kg)
Masters 55+:
Barbell: 95/65lb, (43/30kg)
KB: 53/35lb, (24/16kg)