Bear Canyon CrossFit – WOD
Max Strict Handstand Push Ups (AMRAP – Reps)
0:00-2:00
Max unbroken set of strict handstand push ups
Deadlift (10 minute EMOM, Alternate each minute:
minute 1: 5 Deadlifts @ 65%+
minute 2: Strict Handstand Push-Up @ 30% of Reps of Max
)
“Training Day” (3 Rounds for reps)
3 Sets: For Max Reps
4:00 minute AMRAP
Buy-In : 20/16 Calorie Row
In Remaining Time Max Reps
3-6-9-12-15…
Deadlifts 225/155lb, (102/70kg)
Push-Ups
Rest 2:00 minutes between sets
RPE: 8/10
Rx+:
3 Sets: For Max Reps
4:00 minute AMRAP
Buy-In : 22/17 Calorie Row
In Remaining Time Max Reps
3-6-9-12-15…
Deadlifts 275/185lb, (125/84kg)
Push-Ups
Rest 2:00 minutes between sets
Level 2:
3 Sets: For Max Reps
4:00 minute AMRAP
Buy-In : 18/15 Calorie Row
In Remaining Time Max Reps
3-6-9-12-15…
Deadlifts 185/125lb, (84/57kg)
Push-Ups
Rest 2:00 minutes between sets
Level 1:
3 Sets: For Max Reps
4:00 minute AMRAP
Buy-In : 15/12 Calorie Row
In Remaining Time Max Reps
3-6-9-12-15…
Deadlifts @ 60% of Heavy 5 for the Day
Elevated Push-Ups
Rest 2:00 minutes between sets