Bear Canyon CrossFit – WOD
Push Press (Shoulder to Overhead Strength
10 minute EMOM:
1 Power Clean + 3 Push Press + 2 Push Jerks
Starting @ 65% of your 1rm Push Press and increasing load each set, building to 83-85% of your 1rm push press
)
“Turing” (AMRAP – Reps)
4 Sets
2:00 AMRAP
18/13 Cal Echo Bike
Max Thrusters in Remaining Time:
Set 1: 95/65lb
Set 2: 115/75lb
Set 3: 135/95lb
Set 4: 155/105lb
Rest 1:00 minute between sets
RPE: 9/10
Rx+:
2:00 AMRAP
20/15 Calories
until completion of
12 reps @ 135/95lb, (61/43kg)
9 reps @ 155/105lb, (70/48kg)
7 reps @ 185/125lb, (84/57kg)
5 reps @ 205/145lb, (93/66kg)
*Last round can use 2:00 AMRAP + 1:00 Rest to Complete
Level 2:
16/12 Calories:
Set 1: 75/55lb, (34/25kg),
Set 2: 95/65lb, (43/30kg),
Set 3: 115/75lb, (52/34kg),
Set 4: 135/95lb, (61/43kg)
Level 1:
14/10 Calories:
Set 1: 45/35lb, (20/15kg)
Set 2: 45/35lb, (20/15kg)
Set 3: 65/45lb (30/20kg
Set 4: 75/55lb, (34/25kg)
Assault bike: 20/15