Bear Canyon CrossFit – WOD
Back Rack Lunge (Every 3:00 for 4 sets:
5/5 @ 90% of 5RM From last week
4/4 @ increased load
3/3 @ increased load
Percentage is based on your 5 RM
Build up to 75% of 5RM or 65% of 1RM Back Squat
into..
Back Squat
20 Reps @ (65% of 1RM or 75% of 5RM))
Back Squat (20 Reps @ (65% of 1RM or 75% of 5RM))
“Andi” (Time)
For Time:
100 Hang Power Snatches
100 Push Press
100 Sumo Deadlift High Pulls
100 Front Squats
Load: 65/45 lb
Time Cap: 20 minutes
RPE: 8/10
Level 1:
100 hang power snatches
100 push presses
100 sumo deadlift high pulls
100 front squats
Load: 45/35 lb (20/15kg)
Masters 55+:
As prescribed