Announcements
NEXT TUESDAY for The Fourth, there will only be 2 class times: 6:30am AND 9am
Bear Canyon CrossFit – WOD
Power Snatch (Every 90 seconds, 6 Sets
Snatch High Pull + Hang Power Snatch + TnG Power Snatch
Start @ 55% of your 1rm Power Snatch and increase load to 67-70%. Goal: Technique and complex barbell cycling
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“The Menu” (Time)
2 Minutes On : 2 minutes Off, repeat until the work is complete:
Start Each Interval with 42 Double Under Buy in:
Then work your way through the below movements:
21 Power Snatches 95/65lb
21/15 Calorie Echo Bike
15 Power Snatches 135/95lb
15/11 Calorie Echo Bike
9 Power Snatches 155/105lb
9/7 Calorie Echo Bike
*Assault Bike: 24/18, 18/15, 12/9*
RPE: 8/10 Cap: 5 Intervals
Rx+:
42 Double Unders into..
21 Power Snatches 135/95lb (61/43kg)
21/15 Calorie Echo Bike
15 Power Snatches 155/105lb (70/48kg)
15/11 Calorie Echo Bike
9 Power Snatches 185/125lb, (84/57kg)
9/7 Calorie Echo Bike
Level 2:
27 Double Under Buy-In Each Round
Loads:
75/55lb, (34/25kg)
95/65lb, (43/30kg)
115/75lb, (52/34kg)
Level 1:
2 Minutes On : 2 minutes Off, repeat until the work is complete:
Start Each Interval with 54 Single Under Buy in:
Then work your way through the below movements:
21 Hang Power Snatches
15/11 Calorie Echo Bike
15 Hang Power Snatches
12/8 Calorie Echo Bike
9 Hang Power Snatches
7/5 Calorie Echo Bike
Empty Barbell Across